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

Snatch Complex Strength

2x Snatch
2x Hang Power Snatch
Shoulder press Strength

3x3 dynamic effort
Fun Fran Workout

21 Thrusters
21 Pull Ups
Jog 400m (Recover)
15 Thrusters
15 Pull Ups
Jog 400m
9 Thrusters
9 Pull Ups
Jog 400m

Time cap 15 min, scale it as needed so you can do the workout unbroken.
Front Squats Strength

Front Squat
4-4-4-2-2
OHS EMOM 10 Workout

EMOM 10
4 OHS
Juhannuksen Benchmark Party GRACE Workout

For time :
30 clean&jerk @42,5kg/60kg

Power&Clean weight should be moderate heavy, not over
70% of 1rep max. You should be able to hit singles every 8-12 sec

Time target under 5 min, cap 7 min.
Tempaus kompleksi Strength

Tempaus kompleksi kevyt paino

8x Alkavalla 90 sek.

1 Raakatempaus
1 Tempaus riipusta raakana/kyykkyyn
1 Valakyykky
Power Clean + Hang Clean + Jerk Strength

Find your heavy
Power Clean + Hang Clean + Jerk of the day
Front Squat 3x1 Strength

Front Squat 3x1
Deficit deadlift Strength

4 x 6-8 deficit deadlift
- touch and go
- leave 2-3 reps in the tank
- rest 3-4 min btw sets

Need a training program?

Snatch Complex Strength

Shoulder press Strength

Fun Fran Workout

Front Squats Strength

OHS EMOM 10 Workout

Juhannuksen Benchmark Party GRACE Workout

Tempaus kompleksi Strength

Power Clean + Hang Clean + Jerk Strength

Front Squat 3x1 Strength

Deficit deadlift Strength