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

Skill Test Workout

1) Max distance handstand walk (m)

2) Max Strict HSPU
Deadlift (Endurance Progression 9.) Workout

1 x 8 @ 80%
1 x 8 @ 75%
1 x Technical max effort (aim 10+) @ 70%
Clean & Jerk Workout

3 position Clean + Split Jerk
(3 pos - High hang, hang, start)

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

*The % are calculated from your previous 1RTM
HSPU + OHS Workout
For time
- 10-1 Handstand push up
- 1-10 Overhead squat 60kg/40kg
Cap: 15min
Aerobic Conditioning Workout

For Time:
30:30 sec

50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Ring Row
50 Burpee
50 GTOH 20/15kg
50 T2B
50 Russian Twist Lunge 20/15kg
50 m Bear Crawl

TC 40min!
Back Squat 1 RTM Strength

Find your 1 rep technical max!
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.

Need a training program?

Skill Test Workout

Deadlift (Endurance Progression 9.) Workout

Clean & Jerk Workout

HSPU + OHS Workout

Aerobic Conditioning Workout

Back Squat 1 RTM Strength

Back squat 6x5 Strength

Snatch balance 3x1 Strength

Front squat 6-6-4-4 Strength

5x3 Thrusters Strength