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 (Clusters 1.) Workout

3 Rounds

6 - 5 - 4

30s rest between sets

@ 45% of max BS
Max Unbroken Double Unders Workout

One shot, no re-dos. If you mess up, bebetter next week. If you can't do double unders, now is the time to practice.
Back Squat (Isometric) Workout

5 x 5
@ max 50%
Tempo 2-4-X-1
Split Jerk Strength

5x3 @60% of 1 RM
Keep it technical!
Rowing, floor presses, T2Bs and DUs Workout

For time:

1000m row

21-15-9:
* kettlebell floor press (24/16kg)
* toes to bar

100 double-unders
6 x alkavalla 90s 2 tempaus allemeno + 1 valakyykky Strength

6 x alkavalla 90s
2 tempaus allemeno + 1 valakyykky
EMOM 14 Workout

Odd 6 x HSPU

Even 12 x T2B

You don't have to go unbroken!
Power clean&jerk Strength

3x10 Power Clean&Jerk (60/40kg),
1 min rest between sets.
Back Squat Ladder 5-4-3 Strength

Back Squat Ladder 5-4-3

RPE 4

Do 5 back squats and then rest 60-90sec and with the same weight 4 reps, another 60-90sec rest and then 3 reps. That is one round. Do a total of 3 rounds. 2-3min rest between rounds. You can add loading after each round.

Try to add 5-10% compared to last week.

RPE 4 to 4+
Weightlifting Strength

3 Sets For Load:
1 Snatch +
1 Hang Snatch

Need a training program?

Front Squat (Clusters 1.) Workout

Max Unbroken Double Unders Workout

Back Squat (Isometric) Workout

Split Jerk Strength

Rowing, floor presses, T2Bs and DUs Workout

6 x alkavalla 90s 2 tempaus allemeno + 1 valakyykky Strength

EMOM 14 Workout

Power clean&jerk Strength

Back Squat Ladder 5-4-3 Strength

Weightlifting Strength