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-
Wall balls and box jumps Workout
10 rounds:
As many rounds as possible in 1 minute:
- 5 Wall balls
- 5 Box jumps
Rest 1 min
Pick up where the last round left off. Score total rounds and reps
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Partner Conditioning Workout
10min for quality:
10 x partner wall ball (9/6kg)
10 x wall ball toss alt. sides -
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Pause front squats Strength
week 5/6
Built up
5 reps 74%
5 reps 77%
5 reps 80%
4 x 3 reps
up to 85 % of 1 Rm
Build strength out of the bottom position.
Improve posture and stability under heavier loads.
RPE 7–9, Challenging and heavy, but controlled.
Stay active during the pause.
Keep your elbows high and chest up throughout every rep.
Build gradually through the percentage work.
Only increase the load if the pause and positions stay solid.
Training Goal:
Develop strength where most athletes lose position.
Transfer that strength into regular front squats and Olympic lifts.