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-
Core Work Workout
3 Rounds For Quality:
30 Weighted Russian Twists (1=1)
30m Filly Carry
:60 Weighted Plank- Rest as needed btw rounds
- Athlete choice on load
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Barbell Conditioning (Power Cleans) Strength
Every 2:00 x 6 Sets
1 Power Clean + 2 Hang Power Cleans- Start @75% of your 1RM Hang Power Clean and buil up over the 6 sets.
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2x AMRAP 8min. Workout
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 DU's
15 Wallball (20/14lbs)Rest 4 Minutes
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 DU's
15 Overhead Squats (35/25kg) -
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Squat Clean Strength
5 sets of Squat Clean
Set 1: 5 @65%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 2 @75%
Set 5: 2 @80%
- Done as singles
- Rest 2-3min btw -
Power Snatch Conditioning Strength
EMOM 10:
Min 0-2: 10 reps
Min 2-4: 8 reps
Min 4-6: 6 reps
Min 6-8: 4 reps
Min 8-10: 2 reps- Goal is to go TnG
- Start @60% of your 1RM power snatch and add 5/2-3kg total each time reps go down.
- Focus on barbell cycling efficiency, breathing and full extension.
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"H2O" Workout