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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Hang cleans Strength
5 minutes, on the minute:
- hang clean 2 reps
rest 1min
5 minutes, on the minute:
- hang clean 1 reps
1min rest
5 minutes, on the minute:
- hang clean 3 reps
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Clean & Jerk / T2B EMOM Workout
20 Min EMOM
Alternate between the two movements.
ODD; 4 x C&J 50/30 KG
EVEN; 8 X T2B -
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C2B 3 x 6 Workout
AHAP. As strict as possible, bar has to make physical contact below your collar bones!
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Pre wod Workout
Ring Dips
Prog 5/8
5, 5, 4, 4, 3
Stimulus:
Upper body pushing strength with control
Volume decreases → intensity increases
RPE: 6–8, Final reps should feel challenging but still clean
Coach tip:
Keep shoulders active and stable throughout
Scale early if positions start to break -
Front squat - 2x3@40% Strength
Front squat - 2x3@40% (focus on acceleration up)
Last light squat workout before 1RMs
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