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

Penkkipunnerrus, 5 x 4 Strength

Bench press, 5 x 4, 70 %, rest 2 min
Snatch Deadlift 3-3-3-3 Strength

Do @approximately 110-130% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower.
Push press Strength
3-3-6-6 push press
- rest 3-4 min btw sets
Snatch Strength

Build up to a 1RM for the day
80%-100% +

Build up in 5% and hopefully we can hit a PR
Max broad jump Workout

Test max broad jump. Measure distance. 3 attempts
28.1.2026 Deadlift Strength

Deadlift

3 Sets Of 5 ~ 65 - 75%

Go Every 3:00
Basic Conditioning Workout

50 min in pairs:

800m Run / Jog / Walk
Row (Rowing technique)

Keep HR Low 60-70%
BACK SQUAT Strength

Find heavy back squat 3rm

5x3

E3MOM / 0-1 RIR
Behind the neck press 5x5 Strength

Behind the neck press, five sets of heavy five.
Juggernaut week 1 Strength

Back squat
4x10 @ 60 %
1x10+ (Post reps in comments) 60%

You can use 90% of your back squat 1RM

Need a training program?

Penkkipunnerrus, 5 x 4 Strength

Snatch Deadlift 3-3-3-3 Strength

Push press Strength

Snatch Strength

Max broad jump Workout

28.1.2026 Deadlift Strength

Basic Conditioning Workout

BACK SQUAT Strength

Behind the neck press 5x5 Strength

Juggernaut week 1 Strength