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

Pause Overhead Squat Strength

4 - 4 - 4 - 4 - 4

3 s full pause

AHAFA
Rise and Shine Workout

10-8-6-4-2
TGU
Chin Up
No time element, just get the work done.
Use challenging weights.
Push jerk 3x3 Strength

For quality: Push jerk 3x3. Focus on speed.
Running and snatches Workout
For time:
- Run 800 meters
- Snatch, 30 reps
- Run 800 meters
Squat cleans and HSPUs Workout
21-15-9 reps for time of:
- 135-lb. squat cleans
- Handstand push-ups
Marguerita Workout
50 reps for time of:
- Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Power snatch triples Strength
20 minutes:
- power snatch triples
S2O, pull-ups and box jumps Workout
3 rounds:
- 5 shoulder to overhead @ 80/55kg
- 10 pull ups
- 15 box jumps
2 position clean & jerk x 5 Strength

Five times, max weight
Push Press 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

Need a training program?

Pause Overhead Squat Strength

Rise and Shine Workout

Push jerk 3x3 Strength

Running and snatches Workout

Squat cleans and HSPUs Workout

Marguerita Workout

Power snatch triples Strength

S2O, pull-ups and box jumps Workout

2 position clean & jerk x 5 Strength

Push Press Strength