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

Front squat Strength

Front squat

3 RM (Build to max!)
“Snatch Mix” Workout

AMRAP 15:
3 power snatch @60/ 35
6 KB front rack reverse lunges @24-24/ 12-12
9 strict toes-to-bars
Deadlift Strength

Deadlift 3 x 8 reps
Advanced athletes use variations, sumo,snatch deadlift, platform, fat bar etc…). Do not go near 8RM, concentrate on quality.
OPTIONAL Workout

Easy aerobic work:

2 machines of your choice :
5min, 5min, 4min, 4min, 3min, 3min...1min
BASICS Workout

5 rounds for time:
10 Pull-ups
10 Ring dips
10 KBS 24/16kg (US)
10 Push-ups

TC 15min
OPTIONAL Workout

Strict or negative pull up
5x 3-5+ (weighted if needed)
Bench Press Strength

Bench Press
10-10-10-10
55-65% 1 RM
90s. rest
OPTIONAL Workout

4rounds:
3-5+ strict pull up
8+8 seated press
"TABATA" Workout

Tabata kipping HSPU
1:00 rest
Tabata single-legged squats (pistol squats, alt.)
1:00 rest
Tabata push-ups
1:00 rest
Tabata jumping lunges
Back Squat Strength

Back Squat
10-10-10-10
-> n. 65-70% 1 RM
-> rest 90s

Need a training program?

Front squat Strength

“Snatch Mix” Workout

Deadlift Strength

OPTIONAL Workout

BASICS Workout

OPTIONAL Workout

Bench Press Strength

OPTIONAL Workout

"TABATA" Workout

Back Squat Strength