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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Pendlay Row 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Pendlay Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets. -
Decline Close Grip Bench Press 15-12-10-8 Strength
4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets. -
Dumbbell Bench Press 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets. -
Conditioning Workout
Partner workout
4 sets of :
3 mins for max cal row (YGIG)Then immediately into:
4 min AMRAP (relay style)
4 Double DB Clean @22,5/15kg
4 DB Front squat
4 DB push up
One completes a full round then switch!2 mins REST between sets ( 1 set=7mins)
Score is max total cals + total completed rounds/reps by each team.