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-
Morning Intervals Workout
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EasyWOD 4.1.2024 Workout
Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBsWOD
12min EMOM
1.min 10-15 sumo DL KB
2.min 20-40s plank hold
3.min 6-12cal ergo -
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22.1.2024 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
3.1.2023 Circuit Workout
Rotate A1/A2/A3
A1. Back rack reverse lunge – 3 x 16 steps @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1:00 before A2
A2. Strict dip – 3 x 8-12 @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1:00 before A3
A3. Standing single arm DB row – 3 x 8-12/side @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets) rest 2:00 before A1
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2.1.2023 Back Squat Strength
Back squat
3 x 8 @ 70-75% (3 RIR on the 1st set, 2 RIR on the remaining sets), Rest 3:00 – 4:00 b/t sets
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2.1.2023 Clean & Jerk Workout
Clean + power jerk + split jerk
3 x 1+1+2 @ 70-75%, go every 1:30
3-5 x 1+1+1 @ 75+%, go every 1:00-1:30
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2.1.2023 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top
