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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Warm up Workout
WU: AMRAP 10:
45s erg
8+8 1-hand banded row
8 miniband hip thrust
8 narrow stance squat
5 scap pushup + pushup -
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Partner WOD Workout
Team of 2
4 rounds
1 min KB or DB Farmer carry
1 min Max rep Floor Press
1 min Rest
As heavy as possible! -
Partner WOD Workout
Team of 2
30/30* Burpee
30/30* DBall or Sandbag Squat20/20* Pull up
20/20* DBall or Sandbag Squat10/10* Burpee Pull up
10/10* DBall or Sandbag Squat
Tc 16'Extra: Core
3*20/20" 1arm plank 20" rest -
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Strength Strength
Power Clean + Squat Clean
- Build to a heavy set of 2 Power Cleans + 2 squats cleans in 8 sets.
- Rest 90s.
- Option: technique work for 8 sets. -
Strength Strength
Push jerk 2 RM
Build up over 10 sets
Rest as needed.
Option: Push Press: 5-10 x 5. Rest 90s. -
Strength Strength
Power Clean + Squat Clean: Heavy 1 + 1 (18min)
Goal - exceed last weeks weight if you're feeling good.