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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Up To It Workout
3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round93-71-75
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Wendler - Shoulder Press Workout
Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
Week 8: 30kg x 5, 35kg x 5, 45kg x 5
Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5 -
Shoulder Stuff Workout
Barbell Shrug (Close Grip):
- 80kg x 7, 100kg x 7, 120kg x 7Barbell Single Arm Shoulder Press:
- 30kg x 10, 40kg x 7, 50kg x 5 (each arm)Standing Shoulder Fly immediately followed by 10 x 20kg plate (each hand) shrugs in a foward rotation then backward rotation
- 10kg x 5 (each dumbell), 16kg x 5 x 2Squat Clean & Jerk:
- 20kg x 10, 40kg x 10, 50kg x 5 x 2 -
"Active Rest" Oximoron Workout
3min Max Rep SDHP 75/55lb - 62
2min Active Rest “haha”
3min Max Rep Push Press 75/55lb - 55
2min Active Rest "haha again”
3min Hang Squat Clean 75/55lb - 34
2min Active Rest
3min Double Unders “sub Row for Cal” - 100 -
The Grinder Workout
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Couplet of: Sumo Deadlift High Pull x 5, Overhead Squat x 5 Strength
Perform a couplet of the following for 5 reps each.
Try to use the same weight for both movements.
SDHP x 5
OHS x 5 -
Up To It Workout
3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round
83-71-69 -
Snatch Balance Workout
Snatch Balance
1-1-1-1-1-1-1-1135,135,135,155,165(f),165,175(pr),185(pr),195(pr)