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

IRON1 Strength

3x3 power clean
-no TnG
-70-80% of 1RM clean
-rest 2min between sets
2 Imported Workout

Pull Ups
5

Back Ext
50

Bike
Lv6
30:00
6.63 Miles
1 Imported Workout

Push Ups 50

Crunches 50

Run 4.2
30:00
2.1 miles
221118 Workout

Deadlift 10-1 reps 1.5 x BW
Bench press 10-1 reps 2/3 BW
Clean 10-1 reps 2/3 BW
1.3.2019 Masters Workout

Lepoja
STRENGTH 05082015 Strength

CLEAN & JERK
2-2-2-2-2 @ 70% Rm.
10.1.2019 Workout

EMOM 10
1 min : 3 x back squat 70-75%
1 min : 1 x front squat, same weight
WOD 05082015 Workout

15 min AMRAP:
- 50 DU.
- 40 Goblet Squat (24/16 kgs).
- 30 Kb Swing (24/16 kgs).
- 20 Step ups (24/16 kgs).
- 10 Hspu.
Weightlifting + conditioning Strength

140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB

2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the day

B. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg

3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wall

B. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.38

4.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs
Accessory Gymnastic Workout

5 sets
10 Revrse DB FLys
15 Scapular depressions https://vimeo.com/175180445

Need a training program?

IRON1 Strength

2 Imported Workout

1 Imported Workout

221118 Workout

1.3.2019 Masters Workout

STRENGTH 05082015 Strength

10.1.2019 Workout

WOD 05082015 Workout

Weightlifting + conditioning Strength

Accessory Gymnastic Workout