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

Comp. Class: Pistols and KB snatch Workout

Skill practise:
Pistol progressions
KB snatch

For Time:
10-8-6-4-2
2-4-6-8-10

KB Snatch 24/16kg (from ground, alt)
Pistols (alt)
Open Gym Workout

12:15 - 1:15
Hip thrust Strength

3 x 6 reps
strength 4 CF - mesocycle 1, pt. 2 - CGBP Strength
#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:
- BB close-grip bench press
Split jerk 5x2x90% Strength

Split jerk 5x2x90%
Kettlebells all the way Workout

WORKOUT:

5 rounds fot time:
20x KB snatch (24/16kg)
20x Box(50/60cm) step over with KB (24/16kg)
20x KB swing (russian. 24/16kg)
20x KB sit up (24/16kg)
For time Workout

For time:
50 wallball
3rds:
15 thruster (42.5/30)
15 barfacing burbee

50 t2b
2rds:
15 thruster (42.5/30)
15 barfacing burbee

50 wallball
15 thruster 42.5/30)
15 barfacing burbee
Push press & Rope climb Workout

5x2 Push press
1-2 Legless rope climb. Scale to 3-4 rope climbs.

Do as a super set. Do not jump on the rope. If feeling strong seated start. Rest 2-3 minutes after rope climb.
Can You feel your legs? Workout

AMRAP 15min

OH Walking Lunges- 12reps
Donkey Kicks- 6reps
Box Jumps- 10reps
Bench press/Floor press Strength

4 x 4 reps

Need a training program?

Comp. Class: Pistols and KB snatch Workout

Open Gym Workout

Hip thrust Strength

strength 4 CF - mesocycle 1, pt. 2 - CGBP Strength

Split jerk 5x2x90% Strength

Kettlebells all the way Workout

For time Workout

Push press & Rope climb Workout

Can You feel your legs? Workout

Bench press/Floor press Strength