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-
24.4.2026 Push Press ( Strength ) Strength
Push press
3 x 4 @ RPE 8 (75+%1RM push press), go every 2:00-3:00
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24.4.2026 Pause Push Press + Push Press ( Strength ) Workout
Pause push press + push press
2 x 2+3 @ RPE 7-8, go every2:00
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24.4.2026 Pause Push Press ( Strength ) Workout
Pause push press
3 x 3 @ RPE 7, go every2:00
– Pause for 2s in the dip on the pause push presses. Focus on vertical dip and driving up aggressively into extension as you will not be able to use the stretch reflex of the dip.
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23.4.2026 Accessory Workout ( BasicWod ) Workout
15 minutes of :
10 Renegade Rows
10 Cossack Squats
:30 sec Chin Over Bar Hold
60 sec wall sit -
22.4.2026 Shoulder Press ( EasyWod ) Strength
Shoulder Press ( Waves )
8-6-4-8-6-4-8-6-4
Go every 3:00
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Clean & Jerk (Speed Work) Workout
4 sets:
3 Hang Muscle Cleans + 3 Split Jerks + 3 Presses In Split @4-5/10 RPE
- Rest as needed btw sets- This is SPEED WORK. Meant to be light and working with speed, explosiveness and timing.