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-
Tabata "Bottom to Bottom" Squat Workout
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
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Muscle-ups and bear complex Workout
For time 5-4-3-2-1 reps of:
- Muscle-up
- Bear complex (135/95 lbs)
Bear complex = Power clean + front squat + push press + back squat + push press behind the neck. Thrusters are allowed, squat cleans / squat clean thrusters not. Re-griping between sets also allowed.
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Pulls on rower and hang power cleans Workout
In 20 minutes 5 rounds of:
- 10 pulls on rower (damper 10)
- max unbroken reps hang power clean 70/45kg (challenging weight, approx 6-10 reps)
Rest as needed
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Partner AMRAP Workout
20min amrap with partner
- 3 power clean 60/40kg
- 3 front squat
- 3 shoulder to overhead
- 100m run
One person does the whole cycle while the other one rests.
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Shoulder press and dumbbell bent over row Workout
4 rounds
- barbell press 10-12, tempo 3010
- rest 20sec
- double db bent over row 12-14, tempo 2010
- rest 3min
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Clean and Jerk Complex: Hang Clean x 2 + Split Jerk x 2 Strength
Record your hang position, weights and other details for this complex.