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

Day 11.3 Strength
5x5 Hang Muscle Snatch
- Build up to max
Crispy couplet Workout

27-21-15-9-6-3
Hang Power Clean (60/40kg),
Wallball
Bench press max reps 0.5 bodyweight Workout

Bench press max reps 0.5 bodyweight
High hang squat snatch Strength

5 x 3 High hang squat snatch

Maximum weight 50% of 1RM snatch

WORK ON SPEED AND POSITIONS
Strict HSPU Workout

2sets submax
1 set AMRAP
Weighted C2B Workout

4 x 4

AHAP
Handstand Clinic Workout

Handstand drills
KB Upright Press Strength

3 x 8 / 8 Alt.
AHAFA
Good Morning 5x8 Strength

Good morning 5x8
7/10 RPE

You can super set these if you don't have much time.
Partner Row intervals Workout

500m/450m row x 16 total

Row 500m/450m then rest time it takes your partner to row.

8 intervals each. You can push really hard on these as you will get plenty of rest.

Time cap 32 Mins

Need a training program?

Day 11.3 Strength

Crispy couplet Workout

Bench press max reps 0.5 bodyweight Workout

High hang squat snatch Strength

Strict HSPU Workout

Weighted C2B Workout

Handstand Clinic Workout

KB Upright Press Strength

Good Morning 5x8 Strength

Partner Row intervals Workout