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-
Cool down Workout
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Strength Strength
Front Squat: 5 x 3 reps (20mins)
– Build to 3RM
– Goal: perfect form , heavy sets
- 2-3 mins btw heavy sets
- go heavier than last week! -
1.Back Squat Strength
Waves (Week 1/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 RepsThis is our second wave progression of the cycle, and it is two weeks in length, with the aim to build upon these percentages next week. On the third week, we'll be re-testing our opening 5-Rep Back Squat. Complete the 4-3-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging.
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"Stub Hub" Workout
21-15-9:
Toes to Bar
Power Snatches 40/30kgDirectly Into...
9-15-21:
Calorie Row/ Assault Bike
Overhead Squats 40/30kg -
Running, rowing & cycling Workout
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Cool down Workout
400m light run
1+1 min hamstring strech
1+1 min piriformis strech
1+1 min wall pec strech -
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Ettei unohdeta... Workout
7 rounds for time
6 HSPU
7 C2B
8 Front squats 70/50 kg
9 T2B
10 pistol squats alternate legs -
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Front Squat "10-8-6-4-2" Workout
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat