The Rx Perspective
“Duh, RX the workout or what’s the point, right?”
“You can’t be intense unless you’re totally RX’d!!!!”
Not quite. Yes intensity is the best way to achieve results, but we need to consider when, what kind, and how much intensity should be dosed into our workouts. The notion that you should 'Rx' every session is ludicrous, you can make adjustments in weight, reps, time, distance, skill, and implement to not only challenge yourself but also make you a better all-around athlete.
We would like to give you a little perspective and maybe even eliminate a little bit of weight off of your shoulders :)
Integrity of Movement
Safety is #1
If your quality of movement is suffering for the sake of moving a prescribed weight, this could eventually lead to unnecessary injuries. It’s not just about who can do the workout Rx, it’s about achieving the desired training stimulus in a safe and effective training environment.
We all have weaknesses and areas that need improvement. It’s ok to get those movements correct first and gradually build strength both bodily and mentally. Sometimes this may require scaling in one or more modal domains. Taking the time to practice good mechanics first before ramping up the intensity and training workouts prescribed will payoff in the long run.
Strive for the Stimulus
What is your goal or intention for the day?
Most of the time we do that for you (strength days & conditioning days).
If it's strength day, think to yourself "Will my form be compromised at this weight?" "Can I maintain technique by doing less rounds or decreasing the weight?"
If it's a conditioning day with the intention to move quickly, think of the movements that might slow you down. If you are repeatedly slowing down so much that you're not longer reaching the point of 'cardio fatigue' then you are missing the point of the training session.
For every workout, the number is prescribed to generate a certain stimulus but not every athlete is going to use the same weight and receive the same stimulus. Here's an example:
5 rounds for time:
Rx Weight- 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
"This workout is a great example because it’s going to generate a different stimulus depending on what you, as an athlete, are capable of doing. Some of the top athletes in the world are completing this workout in about 3:26-4:00. (Insane right?) Now, that’s a crazy fast time, but let’s take a “normal” person (not the freaks of nature who are going sub-4 on this). You are looking at about 6-9 minutes of work to generate the desired stimulus if this were to be prescribed in a class setting. I’ve seen athletes that were so set on completing the workout as prescribed that they work for 25+ minutes on a workout that is meant to stay under 10!
The intensity plummets, maybe this weight is only 20-30 pounds under your 1 rep max, it’s no longer the same workout for you. The effects on your body are now completely different and you definitely won’t elevate your heart rate the same way someone did when completing this in under 6 minutes."
We all want to challenge ourselves. That's why we're here - but leave your ego at the door. You should never feel like less of an athlete for having to scale back on the pounds to keep yourself safe, no 2 athletes are the same! Think of what the desired stimulus is for the day and think of that as 'Rx.'