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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Push jerk/squat jerk Strength
800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold
Push jerk/squat jerk
7x every 3 min
3 reps @ 90% % of 1rm Split Jerk
RPE 6 -
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FUNCTIONAL Bodybuilding Workout
Pulling strength + hyperthrophy focus day
A) 4 working sets
12-10-10-8
Dual DB/KB prone row
- try to increase weight each set
Superset with:
10-10-10-10
Seated Arnold press
- same weight for each setB) 3 working sets
5 (weighted) strict pull ups
10-15 dumbbell shrugs
10-15 PVC lat pull downC) Finisher
Barbell 21s
Complete 2 sets with an empty barbell1 set = 7 bottom half reps + 7 top half reps + 7 full reps
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Bike Erg Intervals 6 [OPTIONAL] Workout
3 Sets:
3:00 Moderate
3:00 Moderate-Hard
3:00 Hard
3:00 Recovery Spin -
Strength (Advanced) Workout
3-4 ROUNDS FOR QUALITY
-10/10 DB See Saw Press
-1 Set Of Banded Pull Up
-10-15 Bent Over Reverse Fly -