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 (DELOAD) Strength
5 sets of Back Squat
Set 1: 10 @55%
Set 2: 8 @60%
Set 3: 6 @65%
Set 4: 4 @70%
Set 5: 2 @75%
- Rest 2min btw sets -
EMOM 12 Workout
EMOM 12:
1: 40s Side Plank R
2: 40s Side Plank L
3: 15 V-ups
4: 30 Medball Russian Twists 9/6kg -
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Back Squat Strength
4 sets of 5 Back Squats
Sets 1-2: @75%
Sets 3-4: @80%
- Rest as needed, minimum 2min -
Upper Body Bodybuilding Workout
4 sets each:
5 Double DB Bench presses
5 Weighted Chin-ups
5 Seated Snatch Grip Presses
5 Barbell Bicep Curls
15 DB Skull Crushers
- Rest 60-90sec btw sets, 2-3min btw movements
- All sets, before advancing
- Don't go crazy with the weights, challenging, but good movement! -
Power Clean + Split Jerk Strength
EMOM 5:
1 Power Clean + 1 Split Jerk
Min 1: @80% 1RM Power Clean
Min 2: @82%
Min 3: @85%
Min 4: @85+%
Min 5: @85+% -
Bench Press Strength
6 sets of Bench Press
Set 1: 3 @83%
Set 2: 2 @86%
Set 3: 1 @89%
Set 4: 3 @86%
Set 5: 2 @89%
Set 6: 1 @92%
- 2-3min Rest btw sets. -
"Double Bubble" Workout
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Push Press + Push Jerk Strength
Set 1: 1+1 @65-70% 1RM Push Press
Set 2: 1+1 @70-75%
Set 3: 1+1 @75-80%
Set 4: 1+1 @80-85%
- Rest as needed btw sets. -
"Giving It My All" Workout
3 sets:
3 Rounds:
10 WB 9/6kg
6 Strict Pull-ups
3 Wall Walks
- Rest 3min btw sets