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 Workout
-
RIC 290824 descending clean pull + jump Workout
4 sets of:
1 clean pull + 3 dip clean pull + 1 hang clean pull (below the knee) @80% 1RM power clean
After each set do 3 jumps
3 back squat jumps @25-35% of 1RM back squat -
6.8.2024 Workout Warmup ( Basic & Prep ) Workout
2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars -
Conditioning Workout
Partner Workout
A) AMRAP 15 mins
Partner 1 - Max Cal row
Partner 2 - 1 round of :
4-6-8-10-12 … etc (Both partners must complete the given set before advancing to the set with higher rep )
Box jump @60/50cm
burpee Pull up
dumbell squat @2x22,5/15kgWhen the triplet is done, switch!
REST 3 mins
B) AMRAP 15 mins (You Go, I Go)
10-20-30-40-50…
Cal row
DB alt . Renegade row (total reps)
Double under (each, one person completes first)
Dumbell deadlift @2x22,5/15kg -
Functional Bodybuilding Workout
A) Reverse grip barbell bench press - 4x8
B) 4 sets
Alternate between a) and b) every 2 minsa) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rowsC) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low) -
Main site Monday 240805 Workout
For time
- 10 overhead squats
- 10 box jump-overs
- 10 thrusters
- 10 power cleans
- 10 toes-to-bars
- 10 burpee muscle-ups
- 10 toes-to-bars
- 10 power cleans
- 10 thrusters
- 10 box jump-overs
- 10 overhead squats
♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean -
Shoulders & Hip Flexors Workout
2 rounds:
10 Banded 90° Floor To Overhead
10 Banded Floor Presses
10 Side Lying ext.rot. presses (fist higher than elbow) L+R
20m KB Bottom Up OH Carry L+R
10 Standing KB Hip Flexor Curls L+R -
-
-