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-
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6.8.2025 BACK SQUAT Workout
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible
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4.8.2025 SNATCH BALANCE Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible
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Muscle Snatch Strength
3x3 Muscle Snatches
- Start @40-45% of 1RM Power Snatch and each round increasing load
- Rest 2min btw sets -
Treeni 5 (LA) Workout
Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plankStrenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+5+4+3+3reps@60-70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@35-50-60-70 ja 75-80% + 8-10 standing tricep extension with dumbbell
rest 2-3 min bwn setsMetcon / strongman work (zone 3-4) this is more like for quality.
2-3 sets of :
15-20m sledge push + 15-20m hand over hand sled pull
straight to
40-50m sandbag bear hug carrying @40-45/55-70kg
straight to
15-20m sledge push + 15-20m hand over hand sled pull
rest 2-3 min bwn sets -
Emom 15’ Workout
15min EMOM
- 8/9cal Machine
- Burpee Over Box 50/60cm
- 1 Set Of Your Skill Movement
Try to move max 40sec per station