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-
Strenght camp Workout
3 setts
A. Bench press 5 x 5
B. Back squat 5 x 5
C. Dips 4 x 6
D. Good morning 4 x 6 -
Morning intervals Workout
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Conditioning Workout
2 mins ON/ 1 min OFF x 5 sets
6 alt dumbell hang snatch@22,5/15kg
6 Single arm front DB front squat 3/3
6 no push up burpee2 mins ON/1 min OFF x 5 sets
6 goblet box step up @60/50cm , 22,5/15kg
6 push up on box
6 T2b -
Monostructurals & Mobility Workout
80s on 20s off, 4 rounds
a) row
b) mobility of coach's choice 1
c) bike erg
d) mobility of coach's choice 2
e) ski erg / air bike
f) mobility of coach's choice 3 -
Chest & Bicep Minipump (DELOAD) Workout
3 sets:
15 DB Preacher Curls
- Rest 1:00-1:30 btw sets3 sets:
15 DB Bench Presses
- Rest 1:00-1:30 btw sets -
Amrap 12 min Workout
1 power snatch
1 OHS
10 box jump
2 power snatch
2 OHS
10 box jumpAdd one barbell rep every round.
RX: 40/30 kg – 60/50cm
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Skills Workout
EMOM 15 min
1-3 legless rope climb
10-20 sec hang L-sit hold (scaling: knees bent / between boxes)
20-30 sec OHS bottom position – static hold -
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