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

Clean & Jerk Workout

Clean pull + Clean + Split Jerk

2+2+2 x 50%
1+2+1 x 60%
4 x 1+2+1 x 70-75%
Pull-up Strength

5 - 5 - 5 - 5 - 5
1 rep reserve every set
Hang Snatch Strength

5x2 AHAFA
1RM Power Clean Strength

Find your max Power Clean
Front Squats Week 3 Strength

Front squat week 3
5x4 @ 80%

Same weight across all sets!
FBB (Upper push / Upper pull) Workout

4 Rounds every 1:30

Max set of strict chin-ups
Max set of strict ring dips
Snatch 1RM Strength

Snatch squat
SA DB external rotation curl Strength

3 x 10+10 rep AHAFA
Snatch Pull Strength

3x3 Dynamic
Rowing intervals Workout
Complete the following. Score is the total calories rowed.
- 1 min row
- 1 min rest
- 1 min row
- 50 s rest
- 1 min row
- 40 s rest
- 1 min row
- 30 s rest
- 1 min row
- 20 s rest
- 1 min row
- 10 s rest
- 1 min row
- 20 s rest
- 1 min row
- 30 s rest
- 1 min row
- 40 s rest
- 1 min row
- 50 s rest
- 1 min row
- 1 min rest
- 1 min row

Need a training program?

Clean & Jerk Workout

Pull-up Strength

Hang Snatch Strength

1RM Power Clean Strength

Front Squats Week 3 Strength

FBB (Upper push / Upper pull) Workout

Snatch 1RM Strength

SA DB external rotation curl Strength

Snatch Pull Strength

Rowing intervals Workout