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

Barbell condition Workout

Barbell condition:

3 rds:
20 DL 225/155
20 Power clean 185/135
20 STOH 135/95

Rest 3 min btw intervalls. One barbell, you change weights. DL in one or max two sets, power cleans as "fast" singles, stoh in one or max two sets.
For time Workout

20-16-12-8-6

OHS
Box jumps
Midline Workout

On the 3, 6,9,12 15 GHD
BIKE OR ROW
B. EMOM Conditioning Workout

Every 4 minutes for 5 sets:

3 BMU
6 deadlift @ 150kg
9 T2B
12 strict handstand push-ups
100 m Run Workout

run 100 meters
4 rounds Workout

4 rds:

1min: power snatch 135/95lbs ( goal + 8 reps)
15s rest
1min: barfacing burbee
15s rest
1 min: sled push ( slow run whole minute)
15 rest
1 min: DU
90s rest
Wreck run team Workout

100m wreck bag 35kg runx2 UGIG
200m run UGIG
40 cal row

5 rounds
Jerk x 4 reps Strength

Four sets of
Jerk x 4 reps @ 75+%
Rest as needed

Please use blocks if possible.
Tisdag 21/3 2017 marklyft Strength

Deadlift 5rm
+
Strict pull ups 3xmax
+
3rounds not for time
16 lunge steps with double 16kg KB in front rack
10 1 arm DB row/each side 45lbs DB
15 weighted hip extensions in GHD 15kg
15 push ups
Four sets for times of: Workout

30/20 Calorie Row
20 Wall Ball Shots (30/20 lbs)
15 Deadlifts (275/185 lbs)
Rest 2 minutes

Need a training program?

Barbell condition Workout

For time Workout

Midline Workout

B. EMOM Conditioning Workout

100 m Run Workout

4 rounds Workout

Wreck run team Workout

Jerk x 4 reps Strength

Tisdag 21/3 2017 marklyft Strength

Four sets for times of: Workout