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 squats Strength

Maintain front rack
Pause front squat Strength

3-3-3-3-3

3 sec pause at the bottom. Rest 3 min between sets.
For quality Workout

3-5 rounds for quality

10 x good morning w/barbell
8/8 x kb/db press (strict)
8 x barbell row
10/10 banded hamstring curl
14 min amrap ladder Workout

14 min cap
increasing ladder 1 rep every round
1,1,2,2,3,3 etc

Pull-up
Box jump
Heavy graceish Workout

3x
10 Shoulder to overhead anyhow 80/60kg
10 Power clean 80/60kg
"Play Dead" Workout

“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees
Back squat Strength

Work to heavy single
(3-5x1 ~90-95%)
Front Squat Strength

Focus on form. Front rack position, keeping the core braced and the spine neutral.
9-5 Strength Strength

Strength- 12 Minutes to work up to a heavy power clean
AMRAP 7min Workout

AMRAP 7min
40 Double Unders
20 Burpee
10 Dumbbell Hang Squat Cleans (50/35)

Need a training program?

Front squats Strength

Pause front squat Strength

For quality Workout

14 min amrap ladder Workout

Heavy graceish Workout

"Play Dead" Workout

Back squat Strength

Front Squat Strength

9-5 Strength Strength

AMRAP 7min Workout