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

3-position clean x 5 Strength

5 x 3-position clean (high hang, above the knee and from the floor)
Conditioning Workout

3 Rounds for time

20 DB snatches 22,5/15 kg
10 Box Jumps

Timecap 6 min
Clean & Jerk Workout

25 min to build to a submax weight
Power Clean+ 3 Split Jerks

then

EMOM 10
1 Clean & Jerk @ weight from the complex
Deadlift (Clusters 2.) Workout

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00

@ 65% of max DL
Clean Technique Workout

Drills:
1) Start-Hang-High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Tall Clean
Intervals Workout

3 x 2 min on/2 min off

3 Devils Presses 22,5/15 kg
6 Push ups
9 Box Jumps
Clean complex Strength

8-10 x e90sec
- power clean + hang clean
Hang power snatches and box jumps Workout
7 minute AMRAP:
- 3 Hang power snatches (50/35 kg)
- 7 Box jumps (75/60 cm)
Thrusters and ring dips Workout
3 rounds for time:
- 12 thrusters 50/35kg
- 12 ring dips
"5K Row Progression 4." Workout

8 x 400m
@ avg 500m/split 5K TEST

YGIG

While the other rows:

A)
40 sec plank
20 sec side plank L
20 sec side plank R

B)
10 Hollow Rock
10 Arch Rock
20 Side twist 15/10kg

Need a training program?

3-position clean x 5 Strength

Conditioning Workout

Clean & Jerk Workout

Deadlift (Clusters 2.) Workout

Clean Technique Workout

Intervals Workout

Clean complex Strength

Hang power snatches and box jumps Workout

Thrusters and ring dips Workout

"5K Row Progression 4." Workout