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

Conditioning Workout

5 x
Every 2:00

12 Wall ball (9 / 6kg)
12 Goblet alt box step up (24 / 16kg, 60 /50cm)
Snatch - 2x3 @ 70%, 3x2 @ 75% Strength

Snatch - 2x3 @ 70%, 3x2 @ 75%
Snatch Workout

EMOM 12
2 Hang pull + 2 Hang snatch

@ 70%
Low hang snatch Workout

Every 1:30
Snatch low hang (5cm)
0-2) 2 x 60%
2-6) 2 x 65%
6-9) 1 x 70-75%
Conditioning Workout

4 Rounds

Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Hanging tuck hold 30s
Rest 30s
Row 30s hard (Damper 10)
Rest 1min
Bent Over Row Workout

4 x 12
Underhand grip

Set every 2 min
3 x max reps back extension Workout
3 x max reps back extension on ghd
- rest 2min between efforts
Snatch Workout

EMOM 12

20 DU + 1 Snatch

@ 75% of 1RM Snatch
Clean & Jerk Workout

Every 90 s x 6

1 Power Clean
3 Box Jumps (60/50cm)
Snatch up to a heavy single + 3 x 1 Strength

Snatch up to a heavy single
+ 3 x 1 @ h1 -10%

Need a training program?

Conditioning Workout

Snatch - 2x3 @ 70%, 3x2 @ 75% Strength

Snatch Workout

Low hang snatch Workout

Conditioning Workout

Bent Over Row Workout

3 x max reps back extension Workout

Snatch Workout

Clean & Jerk Workout

Snatch up to a heavy single + 3 x 1 Strength