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 Prep and warm up Workout

6 Min EMOM
6 Reps at ~ 50% of Max (work in Pairs comprising weight if needed)

This is prep work for the Squats
Snatch Sots Press Workout

5x5 Snatch sots press

If your mobility is bad use small plates under your heels
Deadlift 6x4 Strength

Deadlift 6x4 at 85%.
This can be touch and go. All sets the same
Deadlift Strength

deadlift 5x2
Core Workout

3 Rounds for Quality

6-10 T2B
20 Mountain Climbers
5+5 Turkish Sit-ups
Basic Conditioning Workout

40min @ 60-70% HR

400m Run
2 Rounds
10 KBS 16/12kg
8 Push Up
20 DU
10 Ring row
30s + 30s Side plank hold
G-Skills Workout

15 min of Pistol squat technique and drills
Back squat Strength

back squat
3x5
1x max reps ( target 8-16reps)

(last set max reps ~90% daily heavy 5rm)
Front squat Strength

Front squat

3x8

(E3MOM/ 1-3 reps in tank)
Back squat Strength

Back squat

4x10

(E3MOM/ 1-2reps in tank)

Need a training program?

Back Squat Prep and warm up Workout

Snatch Sots Press Workout

Deadlift 6x4 Strength

Deadlift Strength

Core Workout

Basic Conditioning Workout

G-Skills Workout

Back squat Strength

Front squat Strength

Back squat Strength