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-
Pitoja Workout
3 rounds
30 sec pull up hold
30 sec ring dip hold at the bottom position of the dip
30 sec ring dip hold at the top position of the dip
30 sec L-sit hold on the box
2 min rest -
-
-
Snatch Strength
8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
Lift every 60-90sec
Add loading after 3 sets. Start with 70-75% of 1RM.
-
Deadlift Strength
Deadlift
Week 3
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +5kg -
High hang power snatch + OHS Strength
High hang power snatch + OHS
Build up to a heavy single but don't go till failure.
-
-
-
-