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

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!
Metcon Workout

For Time:
800m Run
21 Back Squats
800m Run
15 Back Squats
800m Run
9 Back Squats
@102,5/70kg
Narrow grip barbell bench press 3 x 8 Strength

Narrow grip barbell bench press 3 x 8 (one second pause at the bottom position)
17.10.2024 Back Squat Strength

Back Squat

2 x 10 @ 65% +
2 x 8 @ 73% +
2 x 5 @ 80% +

Go Every 3:30
Hang clean 5x2 Strength

Hang clean, five sets of two.
Conditioning Workout

5 Rounds

Start a round every 2 min

10 Alt. Weighted Box Step-up
6 Alt. One arm devils press

22,5/15 kg DB
High Jump Workout

Find your daily max High Jump in 10 min

then

EMOM 5
3 High Jumps @ 80% of Daily max
Metcon Workout

3 RFT

15 Thrusters 40/30 kg
15 Chest to Bar pull-ups

Timecap 8 min
Power snatch complex Workout

e90s x9

3x 2 hang power snatch + 2 power snatch
6x 1 hang power snatch + 1 power snatch
Squat snatch Strength

EMOM x 12

squat snatch
6x2
6x1

2s pause knee level

Need a training program?

4 RM Back Squat Strength

Metcon Workout

Narrow grip barbell bench press 3 x 8 Strength

17.10.2024 Back Squat Strength

Hang clean 5x2 Strength

Conditioning Workout

High Jump Workout

Metcon Workout

Power snatch complex Workout

Squat snatch Strength