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

Clean every 90 sec Strength

Every 90 sec for 15min:

1 clean @ 3RM
Deadlift 5 x 3 + 1 x 20 Strength

Deadlift 5 x 3 + 1 x 20
Conditioning Workout

4 rounds for time (+quality!)
1-2 Rope climb
10 Burpees to target
5-15 T2b
*Rest 1 minute between rounds
*t2b unbroken

TC: 13min
Back squat 5 x 3 Strength
Back squat 5 x 3
- more weight than on Dec 3rd
- same weight in all sets
- these are not max effort set of threes
Shoulder Press Strength

Shoulder Press
75% x 5, 85% x 3, 95% x 1+
Use 90% +7.5kg
Core Strength 2 pt.1 Workout

Side lever:

-Russian twist

Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24r, 4x30r, 5x30r

-Elbow side plank twist

Use following template
3x2r, 5x2r, 3x4r,
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

-Side over arch

Use following template
3x2r, 5x2r, 3x4r,
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

Manna:

-Tuck up
-Straddle up
V-up

Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

Perform with coupled mobility exercise.
For Quality
Jerk Strength

6x1 Jerk from rack,
painoja kasvattaen
Power clean 5x1 Strength

five sets of one rep
Weighted Pull-Up 3RM Strength

Find your Weighted Pull-Up 3RM.

RPE 5, maximum effort
Back Squat Week 1: 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00 Strength

Back Squat 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00.

Need a training program?

Clean every 90 sec Strength

Deadlift 5 x 3 + 1 x 20 Strength

Conditioning Workout

Back squat 5 x 3 Strength

Shoulder Press Strength

Core Strength 2 pt.1 Workout

Jerk Strength

Power clean 5x1 Strength

Weighted Pull-Up 3RM Strength

Back Squat Week 1: 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00 Strength