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

Back squat / Pull Strength 4. Workout

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

*go heavier than last week
2 Min Max Burpees Workout

As many burpees as you can in 2 mins
POST WORKOUT Workout

2 rounds:
10 cobra to downward dog
30 sec. frog stretch
30 sec pigeon pose stretch

-rest as needed between rounds
Triangle graduation 🎓 Workout

Week 5 of the Triangle 🔺️
1. 20/15 Cal Row
2. 20 /15 Cal Bike
3. 15 burpees
4. Rest

This is the final progression so put everything into it. A good way to scale is 50 secs and 55 on the last working minute.
OHS 5x 4 Strength

5x 4 AHAP
Back squat Strength

takakyykky 7x5 @80-90% 5rm
Squat Clean Wave Strength

E90s x9

Squat clean
3-2-1
3-2-1
3-2-1

(TnG or D&G)
Clean and Jerk Workout

Every 1:30 x 10

3 Power clean + 1 Split Jerk

Max 60% of C&J 1RM
Squats, 5 Sets: Strength

2 Front Squats + 4 Back Squats.
Strength Support (Lower body) 3. Workout

4 Rounds

YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)

Need a training program?

Back squat / Pull Strength 4. Workout

2 Min Max Burpees Workout

POST WORKOUT Workout

Triangle graduation 🎓 Workout

OHS 5x 4 Strength

Back squat Strength

Squat Clean Wave Strength

Clean and Jerk Workout

Squats, 5 Sets: Strength

Strength Support (Lower body) 3. Workout