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

Face pulls and pull-ups Workout
e2mom alternating
- 5 x 8-10 rubber band face pulls
- 5 x 5-8 pull ups
- 3101 tempo in both
EMOM12: 2x Front Squat Workout

@approximately 80% of 1RM. TRy to stay with the same weight all workout!
Press 2-2-1-1 Strength

Training max= 95% of real 1RM.

Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max

100% of training max
Box jumps and muscle-ups Workout
7min amrap
- 14 box jump
- 2 muscle up
Long Jump Workout

AFAP x 5
Front Squat Strength

2x5 @ 75 %
1x3 @ 85 %
3x2 @ 90 %
Back squat Strength

Back squat

5x3

(Find technical heavy)
Hip Thrust Hold Strength

5 x 5 AHAP
Hold for 3 sec at your highest extension!
Day 16.2 Strength
4x3 Bench Press
- Build up to heaviest set
Hip thrust 2x10 Strength

Hip thrust 2x10

Need a training program?

Face pulls and pull-ups Workout

EMOM12: 2x Front Squat Workout

Press 2-2-1-1 Strength

Box jumps and muscle-ups Workout

Long Jump Workout

Front Squat Strength

Back squat Strength

Hip Thrust Hold Strength

Day 16.2 Strength

Hip thrust 2x10 Strength