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 PULL 3x3 Strength

Snatch pull
3x3

2min rest
Overhead Squat 7x1 Strength

Overhead squat, seven heavy singles.
5x4 Shoulder Press Strength

5x4 Shoulder Press
Reverse Lunge Strength

3 sets, 5+5. AHAFA
Bench press 5x10 Strength

Bench press 5 x 10

rest three minutes between sets
Max Strict Pull Up´s Workout

1 set of max Strict Pull Up´s

-Pull up grip
-Neutral head position
-NO kipping
-FULL range of motion
Push press 3×1 Strength

Three sets of ones
Hang Power Snatch Strength

build to heavy triple, 3RM of the day.
(HATCH) Front squat, week 9 / day 1: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% Strength
- 1x5@65%
- 1x4@75%
- 1x4@80%
- 1x4@85%
Weighted pull-up Strength

5-5-5-5-5
rest 1-2min between sets

Need a training program?

SNATCH PULL 3x3 Strength

Overhead Squat 7x1 Strength

5x4 Shoulder Press Strength

Reverse Lunge Strength

Bench press 5x10 Strength

Max Strict Pull Up´s Workout

Push press 3×1 Strength

Hang Power Snatch Strength

(HATCH) Front squat, week 9 / day 1: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% Strength

Weighted pull-up Strength