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

Rest day Workout

Rest day, back pain

60 min massage
Strength + aerobic work Strength

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m
Back rack walking lunges 5/5 leg Strength

Back rack walking lunges 5/5 leg
Push Press 4 RM Strength

Find your 4 RM push press
COOL DOWN Workout

Hip Flow 2.0 video
Clean EMOM 20 Workout

Every minute one Squat clean & Hang clean

5 x 50%
5 x 60%
5 x 70%
5 x 80-90%
Deadlift 4-3-2-2 Strength

Build heavy deadlift 80-90% max rep
Back squat 5-5-5-3-1-1-1 Strength

Build heavy max rep
Strength Strength

• 5-5-5-5-5-5 of:
BB Back Squats (0:03 pause)
90% of last week 5@9 RPE (0:03 pause)
Pause @ parallel position
Usa il 90% del carico utilizzato per la 5@9 RPE con pausa della settimana scorsa
Death Death By Stoh and hollow rocks Workout
1. 1 Stoh 2 10 hollow 3 3 Stoh 4 10 hollow 5 4 Stoh
Etc...

Need a training program?

Rest day Workout

Strength + aerobic work Strength

Back rack walking lunges 5/5 leg Strength

Push Press 4 RM Strength

COOL DOWN Workout

Clean EMOM 20 Workout

Deadlift 4-3-2-2 Strength

Back squat 5-5-5-3-1-1-1 Strength

Strength Strength

Death Death By Stoh and hollow rocks Workout