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-
Tabata squats and tabata push-ups Workout
8 rounds:
* 20 seconds of squats
* 10 seconds of restThen 8 rounds
- 20 seconds of push-ups
- 10 seconds of rest
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Accessory work Workout
3 rounds of superset
10 romanian deadlifts @40-50% of 1rm (normal deadlift)
16-24 box step ups with weight
rest 2-3 min bwn sets -
Boxovers & deadlifts Workout
14 min EMOM
- Odd mins 8 weighted lateral box overs (2 x35/ 2x50 lbs DBs)
- Even mins 8 + 8 single leg KB deadlifts
Cash out: 30 strict toes to bars
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Push jerks Strength
Every 2 min for 10 minutes (5sets)
5 push jerks @65-75% of 1 rm Jerk.
Barbell taken from floor. -
Hang power cleans Strength
Every 2 mins for 10 minutes (5sets)
5 hang power cleans @ 70-75% of 1 rm clean. -
Push jerk + Split jerk training Strength
3x3 reps Pause Push jerks (1-2sec pause at CATCH/TOP of lift)
5x2 reps Split jerk -
Body armor A Workout
2 rounds
10+10 side plank dips
10-15 reverse flyes (with light plates or db's)
10+10 1 arm DB row (men: 20-30kg , women 12-20kg)
rest 2 minute bwn round. FOCUS on what you are doing, controlled moving all the way. -
Satans Whiskers Workout
"Satans Whiskers"
3 Rounds for time:
10 C2B
10 Front Squats 70/50kg
10 Burpees -
Partner conditioning Workout
For Time; ygig
Row 3,000m
500 DU’s
200 Air squats
Row 3,000mTime Cap 40 Mins
Go by feel, this should be a steady effort.
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Snatch pull + low hang power snatch Strength
EMOM 10
Snatch pull + low hang power snatch-use 70-75% of 1RM power snatch
-sama paino joka minsalle