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-
Strength Workout
Strict Chin-ups: 4 x submax. Rest 90s.
- These are done BW or Partner Assisted Chin-ups
- Goal: 4 challenging work sets 2-3 reps short of failure.Scaled: 4 x 3 reps heavy negative chin ups ( 10-12 sec lowering ) , floor supported if needed
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Strength Strength
1) DB Neutral Grip Floor Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s. -
Strength Workout
1a) DB Split Squats: 3 x 8/side Rest 30s.
1b) 1-Arm KB Row : 3 x 8/side Rest 30s.2a) Bottoms-up KB Carry: 3 x20m/ side . Rest 30s.
2b) Single Leg RDLs: 3 x 8 side Rest 30s. -
WOD Workout
AMRAP 14 min
3 rope climb
7 Shoulder to Overhead @60/40kg
11 Front Squat @60/40kg
Goal: 3+ rounds -
Olympic lifting Strength
Power Snatch
Heavy Double
- NO Touch n GoBuild to a challenging set in 15 mins
- work on speed
- foot work
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WOD Workout
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Skill Strength
Skill: 15 mins
Power Snatch heavy double
- for beginner work on technique , addd weight if form permits -
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Strength Strength
Single leg Barbell Deadlift ( 15 mins )
5x8/8 side- add weight each set if form allows
- focus on straight back and extended back leg