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-
-
For Load Strength
For Load
6x every 2 min
Goal & Intensity
-The first part develops explosive power and clean technique, especially body alignment and hip speed.
-The second part builds leg endurance and mental toughness through a long, steady grind.
-The lifting portion is technical and crisp — every rep should look the same.
-The conditioning piece is slower-paced but demanding, where steady rhythm and pacing are key.
-Find your pace early for the step-ups and stick to it — don’t go out too hot.
RPE: 7–8 → challenging but under control; legs should burn without breaking your form.
Why: This session blends technical strength work with a long endurance effort — a perfect combo for improving movement efficiency and the ability to keep going under fatigue. -
-
-
FOR FULL ROUNDS Workout
5 x 3 min on 3 min rest
5 Burpee
10 wall balls
10/15 cal Row
- continue where you left off
- score is only full rounds
(30 min)
Goal & Intensity
- To build steady pacing and endurance so you can repeat the same amount of work without your performance breaking down.
-This is an aerobic grind — not an all-out sprint.
-Find a sustainable rhythm you can hold for all five intervals (RPE 8).
-Use the first round as your gauge — if you’re wiped out, you started too fast. The aim is for your last round to look almost identical to your first.
RPE: Around 8 – hard but controlled effort where you’re breathing heavy, yet ready to move again when the rest ends.
Why: This workout builds work capacity, heart rate control, and recovery efficiency, helping you stay consistent and composed in longer workouts. -
-
For load Strength
10-8-6-4-2
Hang Power snatch
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Goal & Intensity
-The aim today is to build technical strength and control with the barbell, focusing on timing and coordination through the pull phases.
-You’ll learn to use your whole body efficiently and manage the barbell under fatigue.
-Controlled, progressive loading.
-This is challenging grip, rhythm, and bar path consistency.
-Keep the bar close to your body; the shorter the path, the more efficient and safer the lift.
-NO BOUNCING, LEARN TO EXTEND EFFICIENTLY
RPE: 7–8 → heavy but technically controlled effort; the final sets should feel tough yet clean.
Why: This session develops explosive pulling power, lifting technique, and barbell cycling efficiency. The pre-workout complex primes the nervous system and movement patterns, while the main workout builds power endurance and rhythm under load, crucial for Open-style and competition lifting. -
Sets for time Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power clean (34/52 kg)
Push ups
Goal & Intensity
-Build strength and stamina while descending in reps.
-Focus on keeping the technique intact.
-Drive with the hips first on cleans and keep shoulders active during push-ups.
RPE: 8–9 → high intensity but manageable if pacing is smart.
Why: This workout trains both mind and body to handle high intensity while building grip strength and explosive power. -
-