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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Clean & jerk warm-up Workout
3x
-clean pull+ muscle clean+ hang squat clean*start w barbell, build by feel
3x
-btn paused push jerk+ 2 btn split jerk*2sec pause at the receiving position of push jerk
*start w barbell, build by feel -
2min ON/ 1min OFF x5 Workout
-15 double KB walking lunges 2x 12-16kg/ 10-12kg
-10 wall ball 9/6kg
-AMRAP double KB box step ups*score is combined reps of box step ups.
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Tabata (7:30) Workout
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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