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-
5.8.2025 Deficit deadlift ( Strength same ) Workout
Deficit Deadlift
2 to 3 x 6-8 @ 2-3 RIR (60+%1RM DL) , rest 2:00-3:00 between sets
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"LoneSync" Workout
In Teams of 3, Complete
4 Rounds For Time
30 Push Press 50/35 kg
60m DB Overhead Walking Lunge 22,5/15 kg
60 AbMat Sit-Ups
400m Synchro Run -
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8.8.2025 Press & Chin-Ups ( Strength ) Workout
Alternate B1 / B2
B1. Seated KB press – 3 to 4 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 1:00 before B2
B2. Strict pull up – 3 to 4 x 8-12 w/tempo 21X0 @ RPE 8 (2 RIR), Rest 2:00 before B
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8.8.2025 Bench Press ( Strength ) Strength
Bench press
5 x 6 @ 72+%, rest 2:30-3:00 between work sets
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WOD Workout
For 6 sets:
AMRAP in 3 mins of:
10/7 Bike Calories
10 Alternating Dumbbell Box Step-ups, 2x22.5/15 kg
10 Dumbbell Deadlifts, 2x22.5/15 kg
10 V-upsRest 1 min between each set.
Accessory:
3 rounds for max distance of:
max distance Plate Pinch Carry, 15/10 kg
Rest 2 mins -
8.8.2025 SPLIT JERK Workout
*split jerk alternately within the set and start the next set with the other leg
*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, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible
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8.8.2025 SPLIT JERK Strength
*split jerk alternately within the set and start the next set with the other leg
*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, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible