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

Deadlift (Endurance Progression 2.) Workout

1 x 10 @ 70%
1 x 10 @ 65%
1 x Technical max effort (aim 12+) @ 60%
Snatch balance 3x1 Strength

Find your 1RM for snatch balance
Jerk complex Strength
5 working sets of
- 1 Push jerk + 2 Split jerk
Go as heavy as possible
Squat Clean Workout

EMOM 10

3 Squat Cleans

50-60 % of Max Clean
Toes To Bar progressions Workout
Toes To Bar progressions
- Hanging tuck
- Hanging knees to chest
- Hanging leg raises
- Bent knee toes to bar
- Toes to bar
Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5 set on it.
Move to next progression and start over.
Squat Workout
2 Rounds, every 2min:
1. 6 Back squat @70%
2. 4 Back squat @75%
3. 2 Back squat @80%
Fran Workout

21-15-9
Thrusters 42,5/30kg
pullups
Burpees and wallballs Workout
21-15-9 for time:
- burpees
- wallballs
Sir Snatchalot Workout

12min EMOM
Odd mins
3 x Power Snatch
5 x Overhead Squat
Even mins
3 x Power Snatch
5 x Snatch Push Press (push press behind neck w. snatch grip)

Heavy but manageable weights.
Snatch every 90 seconds Strength

Every 90 seconds for 15min:

1 snatch @ 3RM (Dec. 30th, 2015)

Need a training program?

Deadlift (Endurance Progression 2.) Workout

Snatch balance 3x1 Strength

Jerk complex Strength

Squat Clean Workout

Toes To Bar progressions Workout

Squat Workout

Fran Workout

Burpees and wallballs Workout

Sir Snatchalot Workout

Snatch every 90 seconds Strength