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

3 x max dead hang Workout

Pull up grip, no re-gripping!
2min rest between sets

Score is total accumulated time!
Day 05.2 Strength
5x3 Power Clean (Moderate weight)
- NO touch and go
- 2min rest between sets
Bench press Strength

4x5
bench press
Tabata row Workout

Tabata row, calories
1RM Muscle Snatch Strength

1RM Muscle Snatch
Weighted pull-up 5x2 Strength

Weighted pull-up 5x2
Shoulder Press 6RM Strength

Shoulder Press 6RM
Back Squat 4. Workout

5 x 40%
5 x 50%
5 x 60%

(Deload Squats / Focus on perfect form every rep)
Front Squat 3. Strength

12 x ~60%
10 x ~62,5%
8 x ~65%
6+ ~70%

Rest 2min
11.11.2025 Deadlift 3 RM Strength

Deadlift 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

Need a training program?

3 x max dead hang Workout

Day 05.2 Strength

Bench press Strength

Tabata row Workout

1RM Muscle Snatch Strength

Weighted pull-up 5x2 Strength

Shoulder Press 6RM Strength

Back Squat 4. Workout

Front Squat 3. Strength

11.11.2025 Deadlift 3 RM Strength