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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Main site Tuesday 241112 Workout
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11.1.2024 Workout Warmup Workout
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13.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength
2× 1+1+1@barbell, 1+1+1@up to 66-71%, jerk-%, rest btw sets 2min
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Conditioning Workout
0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee6-8min, 2' rest
8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee13-15min, 2' rest
15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee19-21min, 2'rest
21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee24-26min, 2' rest
26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee28-30min, 2' rest
30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee -
5.9.2025 SHOULDER PRESS Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible
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5.9.2025 SHOULDER PRESS Workout
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible
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12.9.2025 SHOULDER PRESS Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min