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-
10 min E2MOM: 3 x Hang Power Clean + 1 Thruster Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Recommended weight is 80% 1RM Thruster. -
3 rounds for max reps: C&J / T2B / Air Squat Workout
3 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest
Score is total reps completed. Goal: 170. -
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Conditioning Workout
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STRENGTH CLASS Workout
Week 7
1. Bench Press - week 7
1x5 @85%
1x3 @90%
2x1 @95%Front Rack Lunges
4x8/8 @rpe 8,5Accessory
3 sets
A) 30” side plank hold + 10 side plank hip lift (L/R)
B) 10/10x one-leg hip thrust (on bench)
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Conditioning Workout
3x7' AMRAP, 2' rest
10m bear walk
10m burpee broad jump
10 wall ball
10 ring rowcontinue next AMRAP where you finished
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11.5.2026 Shoulder Press & Pull-Ups, Strength Workout
Alternate B1 / B2
B1. Strict press, rest 1:30 before B2
H6 @ 3 RIR (77+%)
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2 x AMAP @ 90%H6B2. Strict pull up, rest 2:00 before B1
H6 @ 3 RIR (77+%)
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2 x AMAP @ 90%H6– Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.
– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)
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11.5.2026 Back Squat, Strength Strength
Back squat
3 to 5 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets
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