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

Front squat - 8x3 @ 80% Strength

Front squat - 8x3 @ 80%
Snatch Triple Strength

20 Mins to find 3RM Snatch. This is meant to be touch and go.
Squat snatch encouraged and use 5 working sets.
Clean & Jerk Workout

Hang clean + Squat clean + Split jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM C&J
Core Strength Progression 8. Workout

4 rounds, 60 second rest between rounds:

• 30 sec hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 sec oblique star plank (left)
• 30 sec oblique star plank (right)
Allmost Diane for quality Workout

21-15-9
Deadlift 100kg/70kg
(Box) dip

No time component in this workout. As soon as form starts breaking end the set and rest.
Burpees, swings and lunges Workout
2-3 rounds:
- 15 burbees
- 30 kb swing 32/24kg
- 15 burbees
- 60 bw walking lunge
Back Squat Strength

Back Squat (25mins)
2x10
2x8
2x6

Increase load as reps decrease, AHAP but good quality.
Rowing, wallballs and swings Workout
3 rounds for time:
- 500m row
- 30 wallballs
- 30 kb swing @ 32/24kg
rest 2min between rounds
Snatch 1 RTM (TEST) Workout

Find your Snatch 1 RTM in 25 mins
Clean Complex Workout

Find 3RM TM Max in:
3 x Hang Squat Clean

THEN

EMOM 8
1 x Hang Squat Clean @ 90% of previous

Need a training program?

Front squat - 8x3 @ 80% Strength

Snatch Triple Strength

Clean & Jerk Workout

Core Strength Progression 8. Workout

Allmost Diane for quality Workout

Burpees, swings and lunges Workout

Back Squat Strength

Rowing, wallballs and swings Workout

Snatch 1 RTM (TEST) Workout

Clean Complex Workout