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-
Dumbbell Bulgarian Split Squats Strength
5 sets of Double DB Bulgarian Split Squats
Set 1: 7+7
Set 2: 6+6
Sets 3-4: 5+5
Set 5: 4+4
- Rest 2min btw sets. -
Pull-ups / C2B (DELOAD) Workout
2 sets:
Max Strict Pull-ups
- Rest 2min btw sets3 sets:
5-10 C2B / Pull-ups
- Rest 2min btw setsScore: total strict Pull-ups
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Drop Snatch Strength
5 sets:
2 Drop Snatches + 1 Pause OHS
- 3sec pause @bottom
- Go by feel
- Rest as needed -
Back Squat Strength
5 sets of 3 Back Squats
Sets 1-2: @70%
Sets 3-5: @75%
- Rest 2min btw setsThen
EMOM 6:
1 Back Squat
Min 1-2: @80%
Min 3-4: @82%
Min 5-6: @84-86% -
Deadlift (DELOAD) Strength
6 sets of Deadlift
Set 1: 3 @60-65%
Set 2: 2 @65-70%
Set 3: 1 @70-75%
Set 4: 1 @75-80%
Set 5: 1 @80-85%
Set 6: 1 @85-90%
- Rest 2-3min btw sets -
Snatch Technique Workout
4 sets:
3 x (High Hang Snatch High Pull + High Hang Power Snatch)
- Drop and re-grip after Power Snatch
- Go by feel
- Rest 2min btw sets -
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DB Rows & Face Pulls Strength
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Bench Press Strength
6 sets of Bench Press
Set 1: 3 @80%
Set 2: 2 @83%
Set 3: 1 @86%
Set 4: 3 @83%
Set 5: 2 @86%
Set 6: 1 @90%
- 2-3min Rest btw sets.