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-
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Strength Workout
4 rounds for quality (25 mins )
1-2 legless rope climb
4 wall climb (hollow position)
8 pull up ( weighted ) /3 negative
16 V sit up
2 mins rest btw rounds -
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Dirt Nap Workout
3 Rounds:
15 Hang Squat Cleans (50/35)
15 Lateral Barbell Burpees- In "Dirt Nap", we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.
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Warm up Workout
- EMOM x6:
- Row/Bike/Run/Ski
- Lunge + stretch (alt.)
- Row/Bike/Run/Ski
- Squat + twist + Hip up/down
- Row/Bike/Run/Ski
Scale w/ stretch (alt.)
3 rds:
3 Deadlift
3 Hang Power clean
3 Front squat
3 Press / JerkMobility...
Work on: Power clean
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Clean & Jerk Complex Strength
Every 90s for 12 rounds:
2x Hang Squat Clean + 1 Split Jerk
Set 1-3: 45-50%
Set 4-6: 55-60%
Set 7-9: 65-70%
Set 10-12: 75-80%OF 1 RM Split Jerk
Good technique !
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