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 complex Workout

Complete the following complex
1 hang clean + 1 clean + 1 Jerk

Build to a quality weight
Open 15.1a Strength

1-rep-max clean and jerk

6-minute time cap
False-Grip Progressions Workout

False-Grip Progressions
- Bent arm false grip hold leg support
- Straight-arm false-grip hold with leg support
- Bent-arm false-grip hang
- Straight-arm false-grip hang

Mastery template for all progressions - 5x30s.
3x6, 5x6, 3x12
4x12, 4x18, 5x18
4x24, 4x30, 5x30
Front squat Strength

4x8
As heavy as form allows
Bench press 4 x 4 Strength

Bench press 4 x 4
"Elizabeth" Workout

For time

21-15-9
Squat clean 60/42,5 kg
Ring dip

Scaled
Power clean
Box dip

TC 16 min
Thruster 5RM Strength

Find your 5RM for thrusters. Lift from the ground, do not use racks.
DB bicep curls Workout

To perfect your guns, do dumbell bicep curls for three sets of 10-12 reps
Weighted Chin-Up Strength

Find 3RM
Then
3 x 3 @ 90% 3RM
Snatch Deadlift, 3 x 5 Strength

Three heavy sets of fives (100-110% of 1RM Snatch)

Need a training program?

Clean & Jerk complex Workout

Open 15.1a Strength

False-Grip Progressions Workout

Front squat Strength

Bench press 4 x 4 Strength

"Elizabeth" Workout

Thruster 5RM Strength

DB bicep curls Workout

Weighted Chin-Up Strength

Snatch Deadlift, 3 x 5 Strength