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-
Running & Burpees Workout
-
Clean Complex Strength
5 sets:
Squat Clean + Front Squat + Hang Squat Clean @75-80% 1RM Clean
- Rest 2min btw sets -
Accessories Workout
4 sets:
10 Hip Thrusts w/ pause on top
10/10 Wall Pushing Banded Hip Flexor March
10 Seated Leg Lifts Over DB (straddle <—> pike)
- Rest as needed btw movements -
EMOM12(4rds) Workout
-10 pull-ups
-8 double DB cleans 2x 20/15kg
-4 double DB burpee box step overs 2x 20/15kg -
Bench Press (DELOAD) Strength
6 sets of Bench Press
Set 1: 5 @70%
Set 2: 3 @73%
Set 3: 1 @76%
Set 4: 5 @73%
Set 5: 3 @76%
Set 6: 1 @80%
- 2-3min Rest btw sets -
Dips & Chin-ups Workout
4 Sets:
5 Weighted Ring Dips
- Rest 1min
5 Weighted Chin-ups
- Rest 2min
Score: Total weight lifted -
Partner Workout Workout
For time, with partner:
3 rounds:
20/16cal Ski
30 Pull-ups
10 Wall Walks
- You can split the reps anyway you want -
RDL & BENCH Strength
3 supersets:
10 Romanian Deadlift @55-60% 1RM Deadlift
10 Narrow Grip DB Bench Press, by feel
- Rest 2min btw sets
Score: RDL
Comment: Bench -
Overhead Squat (DELOAD) Strength
4 sets:
3 Overhead Squats
- Start @60%, build by feel
- Rest 2min btw sets -
Snatch Balance (DELOAD) Strength
3 sets:
2 Snatch Balances
- Start @55-60% 1RM Snatch, build by feel
- Rest 2min btw sets