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
Gymnastics EMOM
EMOM 12:00
Minute 1: 6-8 Strict box dip
Minute 2: 30 sec L-hang
Minute 3: 6/6 one arm ring rowRing dip options: Strict, feet on floor, box dips,
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Weightlifting Strength
Power CNJ 5x2
Power snatch+2hang squat snatch
FSQ 5x4Moderate weight, technique focus
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Weightlifting Workout
A,
Snatch Balance
2x2 reps @80%
2x1 reps @90%
3x1 reps @95-100% of 1 RM snatchB,
Snatch Deadlift
2x3 reps @80%
2x1 rep @85%
2x1 rep @90%C,
Back squat
3x3 @75%
3x3 @85% -
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Weightlifting Workout
A,
Snatch Complex : snatch pull /hip snatch / drop snatch
2x2 @50%
2x2 @60%
1x2 @70%
4x1 @80%
B,
Clean and Jerk Complex : halt clean pull / halt power clean / clean and jerk
2x2 @50%
2x2 @60%
1x2 @70%
3x1 @80% -
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WOD Workout
20min AMRAP:
7,5m DB Overhead Walking Lunges (22,5/15kg)
8 Burpees over DB
7,5m DB Overhead Walking Lunges (22,5/15kg)
8 Kipping Pullups -
Strength Strength
Strict Press
3-3-3-3-3
- 3 sec tempo on the way down
- 90 sec rest between sets
- add weight if you can woth each set -
Weightlifting Workout
A,
Snatch Complex 17/11/1,11-85%-ával számolva @50% x2
@60% x2
@70% x2
@80% x2
@85% 3x1
B,
Hip Clean max.
C,
Clean and Jerk Complex 36/46/3, 46-85%-ával szàmolva
@50% x2
@60% x2
@70% x2
@80% x2
@85% 3x1