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

Back squat 5RM Workout

Build up to a 5RM for the day
Then
3x5 at 90% if that max
Overhead Squat Strength

OHS 4 x 4
- leave two reps in the tank
- rest 2-3 minutes between sets
Metcon Workout

6 x E5MOM
500/400m row
10 back squat 100/65kg
Hang snatch Strength

5x2 hang snatch 70-75%
Front squat Strength

Every 2,5 min for 5 times
5 front squats @77,5-80% of 1rm
Push jerk Strength
E2MOM
7 x 5 push jerk
- leave two reps in the tank
Thrusters and pull-ups Workout
5 rounds
- 9 thuster 42,5/30kg
- 9 pull up
Pull-ups, S2O and rowing Workout
4 rounds:
- 10 pull up
- 15 db shoulder to overhead (pick challenging weight)
- 20 cal row
Rest 2min between sets
Deadlift 4x6 Strength

Deadlift 4x6 80% all sets the same
Hang power clean + hang clean + front squat + push jerk Strength

for 20min
hang power clean + hang clean + front squat + push jerk
- find a heavy complex

Need a training program?

Back squat 5RM Workout

Overhead Squat Strength

Metcon Workout

Hang snatch Strength

Front squat Strength

Push jerk Strength

Thrusters and pull-ups Workout

Pull-ups, S2O and rowing Workout

Deadlift 4x6 Strength

Hang power clean + hang clean + front squat + push jerk Strength