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-
Front Squat (DELOAD) Strength
7 sets of 1 Front Squat:
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @80%
Sets 5-7: @85%
- Rest as needed btw sets. -
Partner Workout Workout
3 sets for time:
400m Run (together)
6 rounds w/ partner, IGYG:
5 Bar Over Burpees
5 Power Cleans 40/30kg
5 Front Squats
5 STOH
5 Clusters
Flow: 400m Run together, then partner A completes full round of burpees and barbell cycling, then switch to partner B. This is to be done 6 rounds (3 each) and this completes 1 set. This whole cycle with running is to be done 3 times total. So its 1200m run, 45 reps of each barbell movement / athlete.TC 35min
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Clean Strength
7 sets of Clean Doubles
Set 1: @75%
Set 2: @80%
Sets 3-5: @84%
Sets 6-7: @75%
- Rest 2min btw sets
- No TnG -
Accessories Workout
4 rounds:
25 Reverse Hypers
20m Sandbag Bearhug Carry 60/40kg
:30 Reverse Plank
- Rest 2min btw rounds -
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Pause Front Squat (DELOAD) Strength
4x3 Pause Front Squat @70% 1RM Front Squat
- 3sec pause at bottom
- Rest 2min btw sets -
4 rounds in a Team of 3, for max reps Workout
Station 2: max reps squat cleans 60/40kg, Tng (ub)
Station 3: max reps HSPU (unbroken)
*one works at the time
*when one is finished with his/her station, second one starts his/her station.
*continue this way until everyone on the team has done 4 times every station.
*score is combined reps of cleans + hspu for everybody -
Bench Press & Ring Rows Strength
8 sets of Bench Presses & Ring Rows
Sets 1-2: 5 @ 65% + 10
Sets 3-4: 3 @ 75% + 8
Sets 5-6: 1 @ 85% + 6
Sets 7-8: 1 @ 85-90% + 4
- Rest 2min btw sets -