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-
6.2.2026 3-4 rounds, Strength Workout
3-4 Rounds @ 1-2 RIR
8-12/side GHD biceps curls
8-12 Swede crushers
10-15 Seated DB lateral raises -
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10.2.2026 Incline Bench Press & Pull-Ups, Strength ( Before intervals ) Workout
Alternate B1/B2
B1. Incline bench press – 3 x 3-5 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Strict ring pull up – 4 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1
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STRENGTH CLASS Workout
Week1
A) Strict Press 1RM Test
- Build to a heavy single in 8 sets
5-3-3-2-2-1-1-1
- Technical 1RM, do not go to failureB) Upper body accessory
3x
6/6 Half Kneeling Tempo SA DB Strict Press
(31X1 tempo)
10/10 SA Banded Face Pull+ ext rot.C) Single leg work
3 sets
6/6 Single KB Tempo B-Stance RDL (31X1 tempo)
6/6 Front Rack Tempo Split squat (31X1 tempo) -
5.2.2026 Back Squat, Strength Strength
Back squat
3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RMrest 3:00 b/t sets
Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set
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5.2.2026 Clean & Jerk, Strength Strength
Clean and jerk
8 x 1 @ 80+% go every 1:00-1:30
– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)
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