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-
CROSS Workout
A)
DeadliftBuild to a heavy 5 reps in 5-6 sets!
Touch n go reps today!B)
For 2 sets
AMRAP in 7 mins of:
10/7 Machine Calories
5 Deadlifts, 60/45 kg
4 Hang Power Cleans, 60/45 kg
3 Shoulder-to-Overheads, 60/45 kgREST 2 mins btw sets
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Warm up Workout
AMRAP10:
45s erg
8+8 1-hand banded row
8 miniband hip thrust
8 narrow stance squat
5 scap pushup + pushup -
9.2.2026 PUSH PRESS Strength
*you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min
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22052026 Perjantai Strength
DELOAD WEEK
A) Touch and go power clean and jerk
5 x 3 x 70% / go every 2 minB) 3 rounds / rest 2 min
20-30s single leg reverse Chinese plank L
20-30s single leg reverse Chinese plank R
15-20 V-ups -
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Muscle Snatch + OHS (DELOAD) Strength
5x2 (1 Muscle Snatch + 1 OHS)
- Go by feel
- Rest 2min btw sets -
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CROSS Workout
A)
Deadlift
Build to heavy 4 reps in 10-12 mins
Full reset btw reps !-then-
3 x 4 @90%, every 2 mins
Full reset btw reps !B)
Every 2 mins for 14 mins do:
7/5 Machine Calories
7 kipping pull up / jumping pull up
7 American Kettlebell Swings, 24/16 kg