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

Snatch Complex EMOM Workout

12min EMOM
On every minute 1 rep of following complex:

-Snatch grip deadlift
-Hang power snatch
-Overhead squat

AHAFA
Deadlift Strength

4 - 2 - 4 - 2 Deadstop reps

Technical max every set (1 rep reserve every set)
Power clean + jerk 8-10 x (1+1) Strength
In 20 minutes:

Power clean + jerk 8-10 x (1+1)
- heavy sets, no failing
Back squat ladder Strength

3 sets of 1-2-3.
Add weight for each set.
Back Squat Ladder Strength

4 sets:
5-4-3 with the same weight.
Rest 1-2min between lifts.
Add weight after each set.
Clean+high hang clean+frontsquat Workout

1xpower clean
2xhigh hang clean
5xfront squat
x8

Increase weight on each set!
CFS Target burpee+DU Workout

2min Target Burpee
1min DU
5 kierrosta
Presses and bent over row Workout
3 rounds
- barbell press 10-12, tempo 2010
- rest 20sec
- double db bent over row 12-14, tempo 2010
- rest 3min
14 Min AMRAP Workout

14 Min AMRAP

2 Muscle Ups
4 Snatches (50/30kg)
8 Burpee over bar
Rope climbs, box jumps, lunges and hollow rocks Workout
5min amrap:
- 1 rope climb
- 5 high box jump
rest 1min

5min amrap
- 10 jumping lunges
- 20 hollow rock

Need a training program?

Snatch Complex EMOM Workout

Deadlift Strength

Power clean + jerk 8-10 x (1+1) Strength

Back squat ladder Strength

Back Squat Ladder Strength

Clean+high hang clean+frontsquat Workout

CFS Target burpee+DU Workout

Presses and bent over row Workout

14 Min AMRAP Workout

Rope climbs, box jumps, lunges and hollow rocks Workout