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

5x8 Good Morning Strength

5x8 Good Morning
Pause Back squats Strength

5x4 @80% 3 secs pause on each rep.
All sets the same weight!
Snatch complex Workout

Snatch + hang snatch
Build up from 80% to a heavy max
95% would be excellent
Shoulder press Strength

Shoulder Press
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments
15.12.2025 Row Intervals Workout

4 sets of

0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:30 @ 95-100% FTP20

– Bike 4 min @ 40 - 50 % FTP20 between sets –
Deadlift 6 RM Strength

Find your deadlift 6 RM of the day, TNG

(not allowed to regrip on the floor)
Day 22.2 Strength
3x10 Straight legged deadlift with kettlebells or dumbells (moderate weight)
- 90s. rest between sets
Day 22.1 Strength
5x5 Thruster @ 85% of 5RM
- Rest 3min between sets
Day 19.2 Workout
EMOM for 10min:
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
- Use 80-85% of 5RM Clean and Push Jerk
Gymnastics skills Workout

HS walk
Hand stand
Head stand
Hollow hold

Need a training program?

5x8 Good Morning Strength

Pause Back squats Strength

Snatch complex Workout

Shoulder press Strength

15.12.2025 Row Intervals Workout

Deadlift 6 RM Strength

Day 22.2 Strength

Day 22.1 Strength

Day 19.2 Workout

Gymnastics skills Workout