Weekly Rx W02 — Push Dose
W02 · Push Dose
Last week was volume. This one is strength — heavier, lower reps, longer rest. The point isn't to be wrecked at the end. It's to move real weight with clean positions and walk away able to do it again.
Same structure as always. Pick the upper day or the lower day, whichever fits your rotation. Then everyone runs the same ten minutes.
RX-W02-A — Upper
Sig: Strength work · long rest · RPE 7
Disp: ~45 minutes
Refills: 0
- Power clean → push press — 5 sets of 3 complexes, rest 2 minutes. One clean into one push press is one rep. Stop the set the moment bar speed drops — that's the whole rule. No clean in your toolbox? Dumbbell hang clean into a push press, or press straight from a rack.
- Pull-up — 5 sets of 3–5 strict, rest 90 seconds. Add weight if 5 is easy. Ring rows if strict isn't there yet — that's your version, not a lesser one.
- Hanging knee raise — 3 sets of 8–10. Control the way down. No swinging.
RX-W02-B — Lower
Sig: Posterior chain · hinge, speed, brace · RPE 7
Disp: ~40 minutes
Refills: 0
- Stiff-leg deadlift — 4 sets of 6–8, rest 2 minutes. Soft knees, bar close to the legs, hamstrings doing the work. This is a hinge, not a squat. If your low back is talking, the load is too heavy.
- Kettlebell swing — 4 sets of 15, rest 60 seconds. Hips snap the bell forward. It's not a front raise — your arms are rope.
- Dead bug — 3 sets of 8 per side, slow. Low back stays pinned to the floor the entire time.
The finisher — PUSH DOSE
Max rounds in 10 minutes. Same for everyone, upper day or lower day.
- 6 push press
- 12 push-ups
- 18 ring rows
Small dose, fast effect. You'll know why it's called that around minute four.
Score: rounds completed. Write it down.
Reduced dose
Coming off three nights, running on four hours, or working back from something?
- Upper: 3 sets instead of 5, and drop one RPE. Skip the weighted pull-ups.
- Lower: 3 sets of stiff-leg deadlift at a load you'd call easy — or swap it for hip thrusts entirely. A tired low back and a heavy hinge is the one combination on this page that actually gets people hurt. No ego on this movement after nights.
- Finisher: 6 minutes instead of 10.
- Under five hours' sleep: strength work only, skip the finisher.
Scaling isn't failing the prescription. Running it wrecked is.
A new Rx every Monday
Free, always. Get it in your inbox so you don't have to go looking for it.
This is one dose. No refills. RX-RC is the twelve-week protocol it came from — sequencing, progression, and volume built around a rotating schedule instead of a normal training week.
Prescribed by Gene Dinh, RN · Scrubs & Steel