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

Bench press Strength

4x5
bench press
1RM Muscle Snatch Strength

1RM Muscle Snatch
Hip Thrust Strength

4 x 10 AHAP
The Back Squat Workout

Squatting Mechanics

-Mechanics
-Consistency
-Intensity

Work with light loads, the goal is PRACTICING not TRAINING!
Push Press 3x5 Strength

Work @ a light load. Emphasis on the dip & drive. Approx 40-50% of 1 RM.
Skills (HSPU Strict/Kipping) 2. Workout

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)
"Solid Core" Progression 2. Workout

YGIG / 4 Rounds
Weighted plank 30s AHAFA
12 Russian Twist (KB)
Snatch Complex Workout

1 pwr snatch + 1 snatch balance + 3 OHS

AHAFA
"Christine goes Burpees" Workout

3 RFT
20 Burpees
12 DL @ BW
21 Box Jump (60/50cm)

Time Cap 11min!
Partner Glute Ham Workout

4 x 10

Need a training program?

Bench press Strength

1RM Muscle Snatch Strength

Hip Thrust Strength

The Back Squat Workout

Push Press 3x5 Strength

Skills (HSPU Strict/Kipping) 2. Workout

"Solid Core" Progression 2. Workout

Snatch Complex Workout

"Christine goes Burpees" Workout

Partner Glute Ham Workout