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-
Back squat heavy triple Strength
Back squat heavy triple
-build up heaviest triple of the day, start from ~80% and then increase. 3-4 heavy sets, not more.
-
-
Open 20.4 Workout
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.♀ 20-in. box
♂ 24-in. boxTime cap: 20 minutes
-
-
-
Clean & Jerk 1 RTM Workout
Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test -
-
-
-
Skill: Handstand push-up Workout
Progressions:
- handstand push-ups using a box/help from a partner/pike push-ups
- kipping handstand push-up
- strict handstand push-up
- strict deficit handstand push-up
Use 5x10 reps table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
