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

Thrusters and burpees Workout
15-10-5
- thruster 60/42,5kg
- bar over burpee
Emom 10 Workout

Split Jerk x 2 @ 65% of 1 RM
Power cleans and pressing Workout

4 rounds

4-6 hang power clean
rest 2min
4-6 db bench press/ ring push up/ push up, tempo 3101
rest 2min

more weight than last week
same weight in all sets
no belt
Deadlift Strength
Built daily heavy
6 reps (max 1-2 rep reserv)

then
4 reps @ 107% heavy 6 reps
2 + reps @ 113% heavy 6 reps
(+ = max reps, minimum 2 reps)
- 2min rest between sets
- Round the weights up: 83kg = 85kg
30 Min EMOM Workout
1. 1-3 MU or 5-10 Pull Ups/ C2B
2. 30 DU's
3. 10 Burpee Box Jump
4. 15 Wall Ball
5. Rest
Front Squat Strength

Front Squat
5-5-3-3-2-2
Press Complex Workout

Build up to a heavy set in 20 min

3 Shoulder presses
2 Push presses
1 Push Jerk
Clean & Jerk Workout

15 sets every 45 secs

Look to add and progress this
EMOM12 Workout

6 Front Squats 70/50 kg
8 Box Jumps
30 DU
Conditioning Workout

AMRAP 8

12 Step back fr. lunge 40/30kg
12 Bar over burpee

Can you get 8 rounds ;) ?

Need a training program?

Thrusters and burpees Workout

Emom 10 Workout

Power cleans and pressing Workout

Deadlift Strength

30 Min EMOM Workout

Front Squat Strength

Press Complex Workout

Clean & Jerk Workout

EMOM12 Workout

Conditioning Workout