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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Snatch all of it to power Strength
500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
Low Hang (below knee, but off the ground) Power Snatch 4x1, using same weight per set
Hang Power Snatch 4x1, using same weight per set
Power Snatch 4x1 at 70% 1RM
- Low Hang = below knee, but off the ground
- hang anywhere b/w knee and hip
- rest as needed b/w sets
- RPE 8 - should be heavy and a bit challenging -> 86% ish -
SKILL Workout
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor. -
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HS Endurance & Skill Workout
4-5 rounds:
12 Alt. HS Shoulder Taps
30sec Rest
6x5sec Alt. SA HS Hold (feet on a box 80cm)
90sec Rest -
"Hakuna Matata" Workout
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MAYFLY PRO TRACK Workout
A,
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]Use the heaviest weight you can for each set.
Rest as needed between sets.20 mins to find a heavy single in the complex for the day.
--then--
4x (1+1+1) within 15% of heavyB,
"Klepto"
4 rounds for time of:
27 Box Jumps, 60/50cm
20 Burpees
11 Squat Cleans, 65/45kgGoal
Sub 20 minsC,
For quality:
Banded Hip Stretch, L 1:30 min/R 1:30 min
3x 7 Eccentric Calf RaisesCalf Raises- 5 secs lowering and regular return
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Kettlebell Workout
3 Rounds of
5/5 Half Knee Press
15 Russian Swing
20/20 Side Bend3 Rounds of
5/5 Clean&FRSQ
16 Alt Russian SwingWOD
Emom 20’Min 1: 12 Am Swing
Min 2: 12 Goblet Squat
Min 3: 6/6 Snatch
Min 4: 6/6 Goblet Forward Lunge
Min 5: 20 AbMat Sit-Up@24/16
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Deadlift Strength