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 4x4, Tempo 3310 Strength

STRENGTH

Back Squat 4x4
Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)
Front Squat Strength

Front Squat, work up to heavy 3RM
+
2x4 @85-90% of 3RM
Snatch Strength

4x4 @ 70-80% of 1rm
EMOM x 12 Strength

EMOM x12

power snatch + hang power snatch
Open Gym Workout

Open Gym

Do some mobility work or build your aerobic capasity
- row
- run
- Bike
Or play w/ tires
Hang snatch Strength

Hang snatch
3 reps 70%
3 reps 75%
3x3 80%

Goal is good quality squat snatches with no fails!
Intervals Workout

AMRAP 7
7 Hand-Release Push-Ups
7 V-Ups
- Rest 3:00
AMRAP 7
14 KB Swings @24/16kg
14 Hollow Rocks
- Rest 3:00
AMRAP 7
21/18 Cal Bike
21 Seconds L-Sit Hang
Front squat Strength

5-4-3-4-5 front squat
- leave 1-2 reps in the tank
- rest 3 min btw sets
Max reps chest-to-bar pull-ups Workout

One set. Maximum amount of reps without coming off the bar.
Intervals 2:2 Workout

2 Mins on : 2 off (32 Mins 4/4)

A. 20 / 15 Cal Row
AMRAP C&J 60/40
Rest 2 Mins

B. 50 DU’s
15 Air squats
Max Bar MU (scale to c2b or pull ups)

Record reps and add together for the total score

Need a training program?

Back Squat 4x4, Tempo 3310 Strength

Front Squat Strength

Snatch Strength

EMOM x 12 Strength

Open Gym Workout

Hang snatch Strength

Intervals Workout

Front squat Strength

Max reps chest-to-bar pull-ups Workout

Intervals 2:2 Workout