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

Bench press 4x4 Strength

Bench press 4x4
5x5 Front Squats Strength

5x5 Front Squats, work up to a Heavy 5RM
Front Squat Strength

Built up
10 reps 55%
7 reps 60%
5 reps 65%
4 x 3 reps
up to 75 % of 1 Rm
(deload)

Reinforce technique with lighter loads
Build consistency and control
RPE 6–7, Moderate effort, never heavy
Coach tip:
Keep elbows high and chest up
Move with control — no rushing
Bench press Strength

5 x 6 bench press
- leave two reps in the tank
- rest 3 min btw sets
Day 12.4 Workout

3x10 Slow Back Extension in GHD (OR slow, light weight good mornings)
Chin Ups Strength

3x3 Wendler
Remember: Bodyweight is counted in 1 RM
Snatch Complex: 3 x High Hang High Pull + High Hang Snatch. Strength

Record loads and other details.
Sumo Deadlift 4x3 reps Strength

Sumo Deadlift 4x3 reps
-rest 3 min between
Raaka rinnalleveto riipusta 2,2,2,2,2 Strength

Raaka rinnalleveto riipusta 2,2,2,2,2

nousevilla painoilla. tauot 2 min.
Deadlift Strength

6x3, as heavy as form allows.

Need a training program?

Bench press 4x4 Strength

5x5 Front Squats Strength

Front Squat Strength

Bench press Strength

Day 12.4 Workout

Chin Ups Strength

Snatch Complex: 3 x High Hang High Pull + High Hang Snatch. Strength

Sumo Deadlift 4x3 reps Strength

Raaka rinnalleveto riipusta 2,2,2,2,2 Strength

Deadlift Strength