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-
Clean & Jerk 6x2 Strength
6 sets:
• 2 Clean & Jerk
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets. -
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Snatch 6x2 Strength
6 sets:
• 2 Snatch
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets. -
3 Rounds: BMU / HSPU / Deadlift Workout
3 rounds for time:
• 5 Bar Muscle-up
• 10 Handstand Push-ups
• 20 Deadlifts BW/70%BW
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min. -
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WOD Workout
4 rounds, 5 mins each, for max reps of:
20 Wall Balls, 9/6 kg
Burpee Broad Jump, 20 m
Run, 200 m
max reps in remaining time Machine Calories
Rest 2 minsExtra:
Rower Hamstring curls 3x8 reps -
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Dumbbell Bench Press / Pull-up 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets. -
Back Squat 6x6 Strength
Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
