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

Wallball, rope row & sit tru Workout

3rounds:
20reps wall ball shot
8reps row on two rope as handle
14 sit tru
Every 90s x 10 power snatch x 3 Strength

Every 90s x 10
power snatch x 3
Ilk’s duangle Workout

Every 4 min x 6
1) 30 cal air bike + 1 rnd DT
2) 1) 30 cal row + 1 rnd DT
Bench press method Antikainen wk 6 Strength

Bench press 5x4x80%
Bench press 4-4-2-3 Strength

Bench press 4-4-2-3
D. Midline Workout

2 Sets:
30 GHD Sit-ups
10 Strict Toes to Bar
Rest as Needed Between Sets.
C. Odd object conditioning Workout

10-8-6-4-2

Bar MU
Sandbag over shoulder 150 lbs
B. Squat Clean Thruster Workout

10 rft

25 Double Unders
2 Squat Clean Thruster 70kg
A. 3-Position Pausing squat clean (Technique) Strength

5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor
Extra Credit 21-12-2019 Workout

3-5 sets "Bodybuilding:"
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)

+

Global Foam Roll Quads x 60s each

+

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Need a training program?

Wallball, rope row & sit tru Workout

Every 90s x 10 power snatch x 3 Strength

Ilk’s duangle Workout

Bench press method Antikainen wk 6 Strength

Bench press 4-4-2-3 Strength

D. Midline Workout

C. Odd object conditioning Workout

B. Squat Clean Thruster Workout

A. 3-Position Pausing squat clean (Technique) Strength

Extra Credit 21-12-2019 Workout