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-
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 -
Clean Pull From Above The Knee Strength
5 sets:
5 Clean Pulls from Above the Knee @100% 1RM Clean
- Rest as needed btw sets
- Deadlift the bar up and then go down to the hang
- Use straps -
Barbell Row + Renegade Row Workout
4 rounds:
10 Pause Supinated Grip Barbell Row + 10 Renegade Rows w/ Push-up
- Pause at the top of Barbell Row
- Rest as needed -
"Fatal" Workout
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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