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-
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) -
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02052026 Lauantai Workout
A) Every 4 minutes x 8 rounds
15/12 cal row
15 slam balls 20/14lb
12 toes to barsB) 3 sets / rest 2 min
Max reps dumbbell bicep curls*Aim for failure between 15-20 reps
on the first set. -
Weightlifting Workout
A:
Skill Primer
Hang Muscle Snatch, BTN Strict Press & OHS
(5-8 sets x 2+2+2)B:
Halted Snatch Deadlift, Hang Snatch & Snatch Balance
(8 sets x 1+2+2 / 60%-70% / 0:03 pause below knees) -
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Bench Press 5-5-3-3-3+ Strength
Week 7/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM -
Back Squat 5-5-3-3-3+ Strength
Week 7/16: Inverted Juggernaut Method
Back Squat:
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM -
10 rounds for time: Power Clean / Bar-Over Burpee Workout
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar
Goal: 10 min.