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

2 min AMRAP: DUs Workout
2 min AMRAP:
- DUs
Day 07 Workout

Rest & Recover
20 Mins to find 1RM Clean & Jerk in complex Strength

20 Mins to find 1RM
1 hang clean + 1 clean + 1 jerk

No dropping between cleans, any style of clean is permitted.
CF Rosteri On Ramp 1 Workout

For time:

200m run

15-12-9:
Air Squat, Ring Row, Push-up

200m run

Time cap: 8 min
For load Strength

Deadlift
5-5-5-5-5
Day 12.1 Strength

Build up to 3RM Back Squat
Push jerk Strength

Push jerk 3x5
4 RM Back Squat Strength

Within 20 minutes:
4 RM Back Squat

In 5-7 sets build to a true 4 Rep Max.
2-3 minutes rest between sets.
Lift in pairs!
Hang snatch pull 3×3 Strength

Pause below the knee. Use 85-95% of 1RM snatch.
Back Squat Strength

5 - 5 - 5 - 5 - 5

1 rep reserve every set

Need a training program?

2 min AMRAP: DUs Workout

Day 07 Workout

20 Mins to find 1RM Clean & Jerk in complex Strength

CF Rosteri On Ramp 1 Workout

For load Strength

Day 12.1 Strength

Push jerk Strength

4 RM Back Squat Strength

Hang snatch pull 3×3 Strength

Back Squat Strength