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-
Clean Strength
500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight
Clean
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- tng
- on last set aim to get 7 reps
- % are a guide line, listen to your body when picking up weights. -
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9-6-3 Friday Workout
9 Clean & Jerks 135/85 lbs
8 Lateral burpees
7 Strict pullups
6 Clean & Jerks 155/105 lbs
8 Lateral burpees
7 Strict pullups
3 Clean & Jerks 165/115 lbs
8 Lateral burpees
7 Strict pullups -
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OTM 15 min Halting snatch deadlift Strength
On every minute for 15 minutes perform 3 reps of halting snatch deadlift.
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EASY: Gymnastics & jump rope Workout
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Conditioning Workout
EMOM 10:
Odd: 10/8cal Assault Bike
Even: 2-3 Rope Climbs 4m / scaled: 10 Pull-ups
————5min Rest————
EMOM 10:
Odd: 12/10cal Ski
Even: 10 GHD Sit-ups / scaled: 15 Abmat Butterfly Sit-ups
————5min Rest————
EMOM 10:
Odd: 12/10cal Row
Even: 15-20 Push-ups
————5min Rest————
EMOM 10:
Odd: 200m Run
Even: 15 KBS (US) 24/16kg