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-
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Hang Snatch High Pull (DELOAD) Strength
5 sets:
3 Hang Snatch High Pulls
- Rest 2min btw sets
- Continue from days Snatch and build by feel -
Clean Deadlift Strength
5 Sets of Clean Deadlift
Set 1: 15 @75% 1RM Clean
Set 2: 10 @85%
Set 3: 8 @95%
Set 4: 6 @100%
Set 5: 4 @105%
- Rest 2min btw sets -
Partner Conditioning Workout
AMRAP 8:
400m Ski (split anyhow) (100m=1rep)
20 Syncro DB Hang Snatches 20/15kg—Rest 3:00—
AMRAP 8:
1-2-3-4-5....
Syncro Burpees
Box Jumps 60/50cm (split anyhow)—Rest 3:00—
AMRAP 8:
100 DU (split anyhow)
50 Pull-ups (split anyhow) -
Snatch Push Press + OHS Strength
4 sets:
3 Snatch Push Presses + 3 Pause Overhead Squats @70% of limiting lift
- 2-3sec pause in bottom of squat
- Rest 2min btw sets -
Snatch Balance + Snatch Strength
6 sets:
2 Snatch Balances + 1 Squat Snatch
Sets 1-2: 60% 1RM Snatch Balance
Sets 3-4: 65%
Sets 5-6: 70%
- Rest 2min btw sets -
Conditioning (zone 2) Workout
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Conditioning (zone 2) (58min) Workout
3 sets (each set 18min):
6 x 1min ON / OFF
6 x :30 ON / OFF (go harder than first 6 intervals)- Rest 2min btw sets
- Every set with different machine
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Conditioning / Warm Up (for VO2) Workout
4 x 2min ON / 2min OFF:
- Machine of choice
- Increase pace each round