Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Triangle graduation 🎓 Workout

Week 5 of the Triangle 🔺️
1. 20/15 Cal Row
2. 20 /15 Cal Bike
3. 15 burpees
4. Rest

This is the final progression so put everything into it. A good way to scale is 50 secs and 55 on the last working minute.
Clean and Jerk Workout

Every 1:30 x 10

3 Power clean + 1 Split Jerk

Max 60% of C&J 1RM
Strength Support (Lower body) 3. Workout

4 Rounds

YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)
Clean Pulls Strength

5x3 Clean Pull
120% of clean

Aim for a shrug and pull. Low hip set up and open chest throughout. Tight set up in the core!

If it's at the rib cage it's too light!
Back Squat Strength

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)
15 Min EMOM Workout

1 C&J each min try to make it challenging and not too much change in the weight.

Squat cleans and split jerks
Conditioning Workout

4 Rounds for time:

YGIG
10 Hang Power Snatch 50/35kg

YGIG
10 Wall Ball 9/6kg

Time Cap 9min!
Front Squat Strength

5x3 Front squat
AHAP but start heavy
Squat (Endurance Progression 5.) Workout

Every 1:30 12 x
@ 62% of 1RM Back Squat

1) 3 x Front Squat
2) 6 x Back Squat
Very 90 seconds for 15 minutes PC, FS, C Strength

Every 90 seconds for 15 minute:
* Power clean
* Front squat
* Clean

75% of 1RM PC

Need a training program?

Triangle graduation 🎓 Workout

Clean and Jerk Workout

Strength Support (Lower body) 3. Workout

Clean Pulls Strength

Back Squat Strength

15 Min EMOM Workout

Conditioning Workout

Front Squat Strength

Squat (Endurance Progression 5.) Workout

Very 90 seconds for 15 minutes PC, FS, C Strength