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-
Back Squat + High Box Jump Strength
7 sets of Back Squat
Sets 1-3: 5 @75% + 5 High Box Jumps 80/60cm
Sets 4-5: 3 @80-85% + 5 High Box Jumps 80/60cm
Sets 6-7: 1 @90-95% + 5 High Box Jumps 80/60cm
- Rest as needed btw sets -
-
-
Jerk Complex Workout
3 Sets:
3 Tall jerks + 3 Jerk Balances + 3 Jerks + 3 Presses In split @5/10 RPE
- Rest as needed btw sets
- Score: total weight of all three sets (50+50+50=150) -
-
Skill Training Workout
-
Clean & Jerk Complex Strength
5 sets:
1 Squat Clean + 2 Front Squats + 1 Split Jerk @70% 1RM Clean & Jerk
- Rest 2min btw sets -
Core & Push Workout
-
Accessories Workout
3-4 rounds, 10 reps each:
- KB Gorilla Row (both=1)
- Strict Ring Dips
- DB Bicep Curls (both=1)
- Seated DB Skull Crushers
Rest as needed btw movements -
Back Squat Strength
5 sets of 3 Back Squats
Sets 1-2: @73%
Sets 3-5: @78%
- Rest 2min btw setsThen
EMOM 8:
1 Back Squat
Min 1-2: @80%
Min 3-4: @82%
Min 5-6: @84-86%
Min 7-8: @88-90%