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-
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Partner conditioning Workout
Teams of
2 Set 1: AMRAP12
40 cal row
40 burpee over the rowerRest 4 min
Set 2: AMRAP12
40 power clean @60/40kg
40 t2b -
Power Clean + Clean Strength
5 sets, complex of:
Power Clean + Clean
Set 1: 3+2 @70% 1RM Clean
Set 2: 2+2 @75%
Sets 3-4: 2+1 @80%
Set 5: 1+1 @82%
- Done as singles, drop the barbell btw reps
- Rest 2min btw sets -
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Pause Power Clean + Pause Hang Power Clean Strength
1 Pause Power Clean + 1 Pause Hang Power Clean
- Build to a heavy complex for the day.
- Pause at the catch— Then —
Take 90% of that heavy complex and complete 2 sets.
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Shoulder Press + Push Press Strength
5 sets:
5 Shoulder Presses + 5 Push Presses @70-75% of 1RM Shoulder Press
- Rest 1:30 btw sets -
Back Squat Strength
5 sets of Back Squat
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
- Rest 2-3min btw sets -
Tempo Deficit Romanian Deadlift Strength
5 sets:
5 Tempo Deficit Romanian Deadlifts 32X1 @60-65% 1RM Deadlift
- Rest 3min btw sets.
- Tempo 32X1: 3sec down, 2sec pause, Xplode up, 1sec at top
- Stand on a plate -
Pulling Strenght / Endurance Workout
3 sets:
0:20 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets———————————————————————————
3 sets:
15-20 Unbroken Banded Strict Pull-ups
- Rest 1:30-3min -