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

Backsquat Strength

Backsquat 5 x 5
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 4 DAY 2 Strength

Back squat
- 1x8@65%
- 1x8@70%
- 1x8@75%
- 1x8@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%
Jerk complex Strength
5 working sets of
- 1 Push jerk + 2 Split jerk
Go as heavy as possible
Back squat 6x5 Strength

Back squat 6x5.
Snatch balance 3x1 Strength

Find your 1RM for snatch balance
Front squat 6-6-4-4 Strength

Front squat 6-6-4-4
5x3 Thrusters Strength

5x3 Thrusters, work to as heavy 3RM as possible.
Deadlift (Endurance Progression 7.) Workout

1 x 12 @ 70%
1 x 12 @ 65%
1 x Technical max effort (aim 15+) @ 60%
Good mornings Strength

3x10 AHAFA

Good form. You don´t have to go all the way to 90 degrees!
Clean Complex Workout

Pwr Clean - Squat Clean - Front Squat
Find max in 15min!

Need a training program?

Backsquat Strength

OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 4 DAY 2 Strength

Jerk complex Strength

Back squat 6x5 Strength

Snatch balance 3x1 Strength

Front squat 6-6-4-4 Strength

5x3 Thrusters Strength

Deadlift (Endurance Progression 7.) Workout

Good mornings Strength

Clean Complex Workout