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

Back Squat Strength

Back Squat
4x3 + 1xME @85% of 3RM

• The fifth set as many reps as possible @85% of your heaviest 3RM
Barbell conditioning Workout

4 x 3 on 3 off
10 Squat Clean + Push Jerk
20 DU's
5 burpees
@ 75% + of 1 RM

score is total rounds
Gymnastics conditioning Workout

EMOM 21 min

1) 18 cal Row
2) 7-12 HSPU
3) 7 - 12 toes to bar
Back Squats & High box jumps Strength

5 sets every 3 minutes
3 reps BS @50-60% 1RM
after squats 3 high box jumps as explosive as possible 75/65 cm
Primer Workout

Every 90s x 5:
2 Hang Cleans +
2 Split Jerks
- Build up for the workout
1RM Push press Strength

Find your 1RM Push press of the day
"Baseline" Workout

Row 500m
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups
Conditioning Workout

4 Rounds / YGIG
12 Med ball clean
8 Push Jerk 40/30kg
20 Alt V-Up
Clean & Jerk Technique Workout

High pull
Muscle clean
3 pos power clean (pause in catch)
Squat clean (pause in catch)
EMOM 10 Workout

Hang power clean + Front squat + Push jerk

@ 70% of 1RM C&J

Need a training program?

Back Squat Strength

Barbell conditioning Workout

Gymnastics conditioning Workout

Back Squats & High box jumps Strength

Primer Workout

1RM Push press Strength

"Baseline" Workout

Conditioning Workout

Clean & Jerk Technique Workout

EMOM 10 Workout