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-
MOBILITY 15 MIN + PK 35 MIN Workout
MOBILITY 15 MIN (UPPER BODY)
PK 35 MIN:
500m row
20 KB hang squat cleans
15 KB Push jerks
10 KB hang power
snatches2x 12/16kg KB
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1.Conditioning Workout
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar -
2x EMOM 16 Workout
EMOM 16:
10 Thruster
10 Hang Power Snatch
10 OHS
Rest@ 20/30kg
EMOM 16:
10 Slamball
10 Rower plank + knee to elbow
20 Superman Rocks
Rest -
1. Conditioning Workout
"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.Kilos: 52/38, 61/43, 70/48, 84/57, 93/61
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Olympic 18-19.9 Workout
Snatch
A)
15 Minutes of snatching for warmupB)
15 Minutes
Build up for a moderately heavy set in the following complex:
Snatch balance + overhead squatC)
EMOM 16
1. 4 Snatches @55-60%
2. 3 Snatches @65-70%
3. 2 Snatch @75-80%
4. Rest -
Onsdag 18/9 2019 Workout
A:Build up to heavy in 12 min
1 Snatch + 1 hang power snatchB:For time (0-10 min)
21 thrusters 50/35
15 Power clean clean
90 du
For time (10-20 min)
90 du
15 power clean
21 thrusters -