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

17.6.2026 "Whitten" Workout

"Whitten"

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45
Day 11.1 Workout
Practice Handstand For 15min
- Against The Wall
- Free Standing
- Handstand Walk
Front squat - 2x3@40% Strength

Front squat - 2x3@40% (focus on acceleration up)

Last light squat workout before 1RMs
Overhead Squat Strength

Overhead squat 1 RM
Day 08.1 Strength
8x Hang Snatch + Hang Snatch below knee
- Work around 70-85% of max Snatch
Clean & Jerk Workout

Find TM in 20min

1 Clean + 3 Split Jerk
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?

17.6.2026 "Whitten" Workout

Day 11.1 Workout

Front squat - 2x3@40% Strength

Overhead Squat Strength

Day 08.1 Strength

Clean & Jerk Workout

Back squat Strength

Hip Thrust Hold Strength

Day 16.2 Strength

Hip thrust 2x10 Strength