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-
Clean and Jerk complex Strength
10x
Go every 75sec
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 JerkStart at 65% and add...
-
-
-
-
20min EMOM: Power Clean Strength
20min EMOM:
0-5min: 5 Power Clean
5-10min:3 Power Clean
10-15min:1 Power Clean every 30sec
15-20min: 5 Power CleanFirst 5min do 5 touch and go power cleans on the minute. Next 5min 3 PC with increased weight. Next 5min one PC every 30sec (10 total lifts) and last 5min again 5 touch and go PC. Increase the weight for first 3 sets, and decrease for final 5min (you can use the same weight which you started with).
-
Narrow grip bench press Strength
5 x 6 narrow grip bench press
- leave 2 reps in the tank
- rest 3 minutes between sets
-
High Intensity Conditioning Workout
-
Clean & Jerk Workout
Build up to technical set in
1 Squat Clean
2 Power Cleans
3 Clean deadlifts
Max 60% of 1 RM clean -
-
FOR TIME Workout
350 weighted step-ups (51 cm) (15/20 kg)
Goal & Intensity
-Build sustainable long-duration stamina on a high box.
-Keep each rep steady and maintain a consistent pace.
-A steady grind that tests legs, lungs, and focus — the work adds up slowly and heavily.
-Switch the lead leg regularly and use your breath to control the rhythm.
RPE: 8-9 heavy and demanding, but manageable with pacing.
Why: Step-ups develop unilateral strength, leg endurance, and overall engine capacity that transfers to running, climbing, and metcon performance. Also because partner Chad 5.12.