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-
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15.1.2026 Workout warmup, Strength Workout
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups -
20.12.2025 Workout
Clean And Jerk
A) Build Up To Days Heavy 1RM
- C&J
B) E90SEC X9
Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%Metcon
AMRAP 20:
10-20-30-40…etc
- Cal Row
- WB
- V-Up
Accessories
A) 3x Superset:
- 30m Backwards Sled Drag
- 10-15 Slider Hamstring Curl
*rest 3min between sets
B) 3-4x For Quality:
- 15/15 Weighted Calf Raise
- 10/10 KB Hip Flexor Raise
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20.09.2025 Workout
Hyrox workout
45min AMRAP w/Pair
- 500m Run (Both)
- 60m Burpee Broad Jump (1 Working/1 Resting)
- 1000m Row (1 Working/1 Holding KB's in Farmers Carry Position @2x24kg)
- 80m Walking Lunge (1 Working/1 Resting) 2x35lbs DB @farmer
- 750m Ski (1 Working/1 Resting)
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Weightlifting workout (klo 17) Workout
COMPLEX
Snatch Pull x Squat Snatch
2x5 @50%
3x5 @60%
1x2 @70%
1x1 @80%Split Jerk
2x5 @50%
3x2 @60%
1x2 @70%
1x1 @80%Front squat
3x7 @50%
3x3 @60%
2x2 @70%
1x2 @80% -
20.12.2025 Workout
Clean And Jerk
A) Build Up To Days Heavy 1RM
- C&J
B) E90SEC X9
Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%Metcon
AMRAP 20:
10-20-30-40…etc
Accessories
A) 3x Superset:
- 30m Backwards Sled Drag
- 10-15 Slider Hamstring Curl
*rest 3min between sets
B) 3-4x For Quality:
- 15/15 Weighted Calf Raise
- 10/10 KB Hip Flexor Raise
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16.1.2026 Workout warmup Workout
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups -
16.1.2026 Shoulder Press & Strict Pull-Ups, Strength Workout
Alternate A1/A2
A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete
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17.1.2026 Warmup ( Strength ) Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top