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-
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Weightlifting basics + barbell cycling Workout
squat clean + push jerk + split jerk up to heavy
6 sets of:
5/5 diagonal ttb
1 clean pull + 3 power clean + 3 STOH
1' rest -
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100 pull ups, 200 push ups, 300 squats Workout
Complete 100 pull ups, 200 push ups & 300 squats, either in chipper style or in X rounds.
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4.4.2025 Foundational 81 (modified) Workout
Section duration: 40 mins
Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 15s Rest, Repeat
5x
DB ThrustersZone 2
RPE 9+
RunZone 3
Switch every 10m
KB Mixed Load Carry (High)Zone 4
Speed Skaters
Zone 5
RPE 9
SkiErgZone 6
Dumbel rises
Zone 7
Sandbag Reverse Lunge
Zone 8
Switch every 10 reps
High Side Plank Hip RaisesZone 9
5s Rest, Repeat
5x
DB Bent Over RowsZone 10
Cross Body Climbers
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Deadlift 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets. -
Shoulder press 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Shoulder Presses
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets. -
20 min E2MOM: 3 x Back Squat Strength
10 sets:
• 3 Back Squats
Weight: 75% 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. -