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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Back Squat (DELOAD) Strength
6 sets of Back Squat
Set 1: 2 @70% 1RM Back Squat
Set 2: 2 @72,5%
Set 3: 1 @75%
Set 4: 1 @77,5%
Set 5: 1 @80%
Set 6: 1 @82,5%
- Rest as needed btw sets -
Clean (DELOAD) Strength
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Power Snatch (DELOAD) Strength
2 Sets:
2 Power Snatches @70% 1RM Power Snatch
- Rest as needed btw sets. -
Hang Power Snatch (DELOAD) Strength
3 Sets:
2 Hang Power Snatches @65% 1RM Power Snatch
- Rest as needed btw sets -
High Hang Power Snatch (DELOAD) Strength
3 Sets:
2 High Hang Power Snatches @60% 1RM Power Snatch
- Rest as needed btw sets -
Skill Training (DELOAD) Workout
Practice your weaknesses for 40 minutes
- Double Under
- Rope Climb
- HS Skills
- Kipping Skills -
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Kettlebell Workout
Strength: 4 rounds
Bulgarian split squat 4x8-8 (Double KB - Farmer)
1armed row 4x8-8 (kneeling on a bench)B) 6 RFT
4 devil press (alt.)
6 cf sit up
12 (6-6) m OH walking lunge - 6 m left arm - 6 m right arm
C) Core
3 rounds
5/5 windmill
10 glute bridge ( Double KB OH pos.) -
