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-
-
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 -
-
Tempo Front Squat + Front Squat Strength
5 sets:
1 Tempo Front Squat 32X1 + 1 Front Squat
Set 1: @65-70% 1RM Front Squat
Set 2: @65-70%
Set 3: @70-75+%
Set 4: @75-80+%
Set 5: @80+%
- Tempo: 3sec down with a 2sec pause at the bottom of the rep
- Rest 2-3min btw sets -
-
Barbell Z Press & SA DB ROW Strength
3 supersets:
10 Barbell Z Presses
10 Single Arm DB Rows (bench supported)
- Rest 2min btw sets
- Go by feel
Score: Z Press
Comment: DB Row -
Front Squat Strength
30 @35/25kg
20 @50/35kg
10 @70/50kg
- Rest 2min btw sets—————Then—————
Set 1: 1 @70% 1RM Front Squat
Set 2: 1 @75%
Set 3: 1 @80%
Set 4: 1 @85%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @90-95%
- Rest as needed btw sets. -
Deficit Romanian Deadlift Strength
6 sets:
5 Deficit Romanian Deadlifts
Sets 1-3: @70% 1RM Deadlift
Sets 4-6: @75%
- Rest 2min btw sets.
- Stand on a 20kg plate