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 + Jerk Strength
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk
squat Clean + split Jerk
8x every 90s.
1 @80% of 1rm -
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2.3.2022 Workout
AMRAP 5
25m Double DB Front rack walking Lunge
12 BMU
9 Double DB hang Power CleansRest 5 min
AMRAP 5
25m Double DB Front rack walking Lunge
12 CTB
9 Double DB Front SquatRest 5 min
AMRAP 5
25m Double DB Front rack walking Lunge
12 Pull Ups
9 Double DB Push Jerks22,5/15kg ( Teen 20/12,5)
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2.3.2022 Double Dumbbell Workout
Double Dumbbell Cycling
For Total Load
1 Set: ( Tee kerran )
9 Double DB Hang Power Clean
9 Double DB Front Squat
9 Double DB Push Jerk2 Set : ( Tee kerran )
7 Double DB Hang Power Clean
7 Double DB Front Squat
7 Double DB Push Jerk3 Set : ( tee kerran )
5 Double DB Hang Power Clean
5 Double DB Front Squat
5 Double DB Push JerkRest 2:30 Btw Sets.
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2.3.2022 Activation Workout
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2.3.2022 Mobility Workout
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Couch Stretch
1:00 Banded Pass Through
1:00 Laying Front rack Stretch
1:00 Frog -
Kettlebell Workout
Skill: Snatch Practice
Wod: ‘BAUER’
For Time
2 minute Elbow Plank
13 Burpees
18 Russian Swings
31 Push-Ups
53 Goblet Squats
53 Burpees
31 Russian Swings
18 Push-Ups
13 Goblet Squats
2 minute Wall Sit
Tc: 20 mins
@24/16Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.
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Hang Clean Pull Strength
4 sets of Hang Clean Pull
Set 1: 3 @90% 1RM Clean
Set 2: 3 @95%
Set 3: 2 @100%
Set 4: 2 @105%
- Hang position is above the knees.
- Work on full extension through the toes and shrug.
- Use straps if you have them. -
22.1 rehab & recovery Workout
3 min any erg machine
then 3 rounds of
5 bulgarian split squat e/s
7 ring row
5 scorpions e/s
Emom 40
1)12 BB hip thrust 80/65 kg
2) 5 bird dog row e/s
3) 10 DBL DB Z press
4) 12 GHD hip ext.
5) 10m slow sled push
RPE 6, JUST MOVE