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 4x1x90% Strength

Back Squat 4x1x90%
Weightlifting Strength

5 Sets For Load:
3 Power Cleans +
2 Split Jerks
Hack Squat Strength

3x10 Hack squat

Elevate heels on 20kg plate
G-WOD Workout

EMOM 16
1. 3 Wall Walks
2. 30 Double Unders
3. 10 Pull-ups
4. Rest
Conditioning Workout

5 x Every 2:00

12 Wall ball 9/6kg
12 Goblet alt box step up 24/16kg (60/50cm)
Tall clean + halting jerk Strength

For quality and speed
"Basement Triangle" 1. Workout

EMOM 40

6-12 reps

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)
Snatch Workout

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%
Wallballs, T2Bs, rowing and power cleans Workout
5 rounds, 30 s on, 30 s off:
- Wallballs
- Toes to bars
- Row for calories
- Power cleans 60/42.5 kg (~50% 1RM)
Front rack walking lunges Workout
In 12 minutes:
- 3 x front rack walking lunge 10+10 steps (medium - medium - max heavy)

Need a training program?

Back Squat 4x1x90% Strength

Weightlifting Strength

Hack Squat Strength

G-WOD Workout

Conditioning Workout

Tall clean + halting jerk Strength

"Basement Triangle" 1. Workout

Snatch Workout

Wallballs, T2Bs, rowing and power cleans Workout

Front rack walking lunges Workout