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

Clean Complex Workout

Find Technical Max in:

Power Clean - Thruster - Split Jerk
"Ghost" Workout

6 kierrosta:
1 min soutu kalorit
1 min burpee
1 min tuplat
1 min lepo

Try for as many reps as possible of EACH exercise, not just total score. Logt separate totals of calories rowed, burpee reps and double-under reps completed.
Snatch Balance 3x3 Strength

WEIGHTLIFTING

Snatch Balance 3x3

RPE 3 to 3+ (light and fast)
Back squat ladder Strength

3 Sets:
3-2-1 Back Squat
Strength Support (Upper body) 4. Workout

3 Rounds

YGIG / Heavy Quality

12 + 12 Half Kneeling KB Press

12 + 12 KB Row
Deadlift 4. Workout

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

(Deload Deadlifts / Focus on perfect form every rep)
Burpees and air squats Workout
3 rounds for time:
- 20 burpees
- 50 air squats
Deadlifts and running (Mainsite 140909, 180822) Workout
For time: 
- 225-lb. deadlifts, 21 reps
- Run 400 meters
- 225-lb. deadlifts, 18 reps
- Run 400 meters
- 225-lb. deadlifts, 15 reps
- Run 400 meters
- 225-lb. deadlifts, 12 reps
- Run 400 meters
Row, run and db cleans Workout
In 16 minutes:
- 3 x (500m row + 400m run)
- rest of the time dumbbell full cleans (pick weight)
Score is the number of db cleans
Power clean doubles Strength
20 minutes:
- Power clean doubles
Add weight from 9th of April

Need a training program?

Clean Complex Workout

"Ghost" Workout

Snatch Balance 3x3 Strength

Back squat ladder Strength

Strength Support (Upper body) 4. Workout

Deadlift 4. Workout

Burpees and air squats Workout

Deadlifts and running (Mainsite 140909, 180822) Workout

Row, run and db cleans Workout

Power clean doubles Strength