INTERVAL

WEIGHTLIFTING &
GYMNASTICS
TRAINING
PACK ON LEAN MUSCLE, BUILD A SOLID FOUNDATION OF
STRENGTH AND ENDURANCE, AND TAKE IT TO THE NEXT
LEVEL. ON STRENGTHRX WE BUILD SOLID FOUNDATIONAL
STRENGTH FOR THE 3 BIG LIFTS & OLYMPIC LIFTS AND THEN
PUT YOU TEST WITH FATIGUE BASED INTERVAL WORK
ALONGSIDE HARD HITTING CONDITIONING WORKOUTS.

DAILY ABSOLUTE STRENGTH PROGRESSIONS, HYPERTROPHY

TRAINING, & INTERVAL WEIGHTLIFTING/GYMNASTICS TRAINING
PROGRESSIVE CONDITIONING - BIASED TOWARDS IMPROVING
OVERALL CAPACITY AT VARYING LOADS/SKILLS
5 TRAINING DAYS/WEEK + 2 REST DAYS
45-60 MINUTE TRAINING SESSIONS
FUNCTIONAL FITNESS EQUIPMENT REQUIRED -
BARBELL/DUMBBELLS/KETTLEBELLS/PULL UP BAR

STRENGTHRx | TRAINRXFIT.COM
 SAMPLE 1| STRENGTHRx

OPTIONAL WARM UP:

ON THE MINUTE X 3-5:00 (3-5 SETS); AT AN INCREASING
EFFORT - INCREASE AS NEEDED EACH SET
1 POWER CLEAN + 1 LOW HANG CLEAN + 1 FRONT SQUAT

INTERVAL WEIGHT TRAINING:

ON THE MINUTE X 15:00 MINUTES (15 SETS); AT
STRENGTH EFFORT
1 CLEAN; AT 75% OF 1RM OR RPE 8-9 OUT OF 10
AMRAP IN REMAINING TIME; AIRBIKE (CALORIES)

INTERVAL WEIGHT TRAINING:

EVERY 3:00 MINUTES FOR 12:00 MINUTES (5 SETS); AT
STRENGTH EFFORT
8 FRONT SQUAT; AT 65% OF 1RM OR RPE 7-8 OUT OF 10
AMRAP IN REMAINING TIME: ROW (CALORIES)

INTERVAL WEIGHTLIFTING/GYMNASTIC TRAINING:

3:00/1:30 X 5 SETS; FOR MAX REPETITIONS; AT
SUSTAINED EFFORT
30M SANDBAG OR DUAL KB FRONT RACK CARRY; AS
HEAVY AS POSSIBLE
AMRAP IN REMAINING TIME: PUSH UP
 SAMPLE 2| STRENGTHRx

OPTIONAL WARM UP:

3 SETS; FOR QUALITY; REST AS NEEDED BETWEEN
SETS
5 HALF KNEELING SINGLE ARM KB OVERHEAD
PRESS/SIDE; MODERATE LOADS
5 SINGLE RACK KB STEP UP/SIDE; MODERATE
LOADS
5 BOX JUMP STEP DOWN

INTERVAL WEIGHT TRAINING:

EVERY 1:30 MINUTES X 5 SETS; AT STRENGTH
EFFORT
10 DB BENCH PRESS; 20X1; AT RPE 7-8 OUT OF 10

INTERVAL WEIGHT TRAINING:

EVERY 3:00 MINUTES X 5 SETS; AT STRENGTH
EFFORT
8 BARBELL BACK RACK REVERSE LUNGE/SIDE; AT
RPE 8-9 OUT OF 10

INTERVAL GYMNASTICS TRAINING:

3 SETS; FOR MAX REPETITIONS; AT
STRENGTH/SKILL EFFORT
1:00 MINUTE: STRICT PULL UP
1:00 MINUTE: AIRBIKE
1:00 MINUTE: REST
 SAMPLE 3| STRENGTHRx

OPTIONAL WARM UP:

MOVEMENT PREP; 2-4 SETS OF EACH MOVEMENT; REST AS NEEDED
DEEP SQUAT HOLD W/THORACIC ROTATION; 8 REPS/SIDE
RUSSIAN BABYMAKER; 8 REPS
SIDE LYING WINDMILL; 5 REPS/SIDE
+
BUILD UP SETS; ON THE MINUTE X 3-5:00 MINUTES (3-5 SETS); AT AN
INCREASING EFFORT - INCREASE AS NEEDED
3 SNATCH GRIP DEADLIFT
3 HIGH HANG SNATCH
3 OVERHEAD SQUAT

INTERVAL WEIGHT TRAINING:

SNATCH; EVERY 1:30 MINUTES; AT AN INCREASING EFFORT
SET 1: 3 REPS AT 55% OF 1RM
SET 2: 2 REPS AT 60% OF 1RM
SET 3: 1 REP AT 65% OF 1RM
SET 4: 3 REPS AT 60% OF 1RM
SET 5: 2 REPS AT 70% OF 1RM
SET 6: 1 REP AT 80% OF 1RM
SET 7: 3 REPS AT 65% OF 1RM
SET 8: 2 REPS AT 75% OF 1RM
SET 9: 1 REP AT 85% OF 1RM

INTERVAL WEIGHT/GYMNASTICS TRAINING:

FOR TIME; AT SUSTAINED EFFORT
30-20-10 REPS;
DUAL DB BOX STEP OVER; 50/30 LB PER HAND
PUSH UP

INTERVAL WEIGHT TRAINING:

EVERY 1:30 MINUTES X 5 SETS; AT STRENGTH EFFORT
10 SINGLE ARM DB ROW/SIDE; 20X1; AT RPE 7-8 OUT OF 10