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

Clean and Jerk Heavy Single Strength

Work up to a heavy Clean and Jerk
Fitness Workout

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
For time Workout

80 x DU's (cash in)
SDHP x 10-1
S2OH x 1-10
80 cal Row (cash out)

(Rx: 60/40kg)
6 rounds for time Workout

6 RFT:

3 x Hang power snatch
6 x OHS
9 x Burpee over bar

(Rx: 60/40kg)
AMRAP 12 min Workout

AMRAP 12min:

30 x Box jump
15 m Handstand walking OR 5 x Wall climbing
30 x Wallball
5/3 x MU (Ring)
Sots press Strength

Sots press 4x 6
3RM Hang Snatch Strength

Max weight for 3 reps hang snatch
Run and Push Press Workout

4 rounds for time of:
Row 500 meters
135-lb. push presses, 15 reps
Clean and Jerk 1 RM Strength

Warm Up: 200m Run, Leg Swings, Wall Hurdles, 10 MB Cleans, 10 MB Thrusters, 30 sec Pigeon Pose, 30 sec KB

Squat Hold

Focus: Clean and Jerk Tech & Warm Up

Metcon: Clean and Jerk
Find your 1 RM

Score: C&J 1RM
TUESDAY 131008 Strength

Hang power clean 3-3-3-3-3-3-3 reps

Need a training program?

Clean and Jerk Heavy Single Strength

Fitness Workout

For time Workout

6 rounds for time Workout

AMRAP 12 min Workout

Sots press Strength

3RM Hang Snatch Strength

Run and Push Press Workout

Clean and Jerk 1 RM Strength

TUESDAY 131008 Strength