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-
WEIGHTLIFTING STRENGTH Strength
• 1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Snatch
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-92.5% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
WEIGHTLIFTING STRENGTH Strength
• 1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Clean & Jerk
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-92.5% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
STRENGTH Strength
• 1-1-1-4-3-3-2 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
80% 1RM 4-3-3-2 reps -
STRENGTH Strength
5-5-5-5 of:
BB Behind the Neck Press (tempo X131)
5 @ 9 RPE (-10%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
85% 1RM 5 reps
75% 1RM 5 reps -
METCON Workout
20 Min AMRAP of:
Bar Muscle Ups 5 reps
Double KB Front Squats (2X32/20Kg) 10 reps
Row 300 m -
weightlifting strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Clean
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-95% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
Metcon Workout
• For Time:
Double Unders 100 reps
Plyo Box Jump Overs (75/60 cm) 25 reps
MB Wall Ball (9/6Kg) 75 reps
BB Overhead Squats (60/40Kg) 25 reps
Double Unders 100 reps
20 Min Timecap -
weightlifting strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Squat Snatch 1 rep
Start @ 70% 1RM and add weight non fewer than 2 good lifts -
weightlifting strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Jerk 1 rep
Start @ 70% 1RM and add weight non fewer than 2 good lifts -