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-
8.2.2023 Squat Clean & Jerk Strength
On The 2:30 x 6 Sets :
Set 1 : 1 Rep @ 78%
Set 2 : 1 Rep @ 81%
Set 3 : 1 Rep @ 83%
Set 4 : 1 Rep @ 81%
Set 5 : 1 Rep @ 86%
Set 6 : 1 Rep @ 88% -
8.2.2023 Warmup Workout
1:00 Active Samson
1:00 Front Rack Stretch On Box
1:00 Pigeon Pose ( each )3 rounds :
1:00 Echo
5 Shoulder Press Split position
5 Tall Clean
3-5 Strict Pull Ups -
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Pull up program 1.0 Strength
Pull up program
EOM 12 min
Negative pull up 2 - 3 (6010)Week 1 RPE 7 - 8
Week 2 RPE 8 - 9
Week 3 RPE 9 - 10 -
EASY: Partner AMRAP Workout
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EASY: Deck of cards Workout
E90s x26:
a) shuttle run (1 rep = 5m)
b) cossack squat (right + left = 1 rep)
c) sit up + kbs
d) push up (choose a challenging variation) -
Weightlifting Workout
A: High hip muscle snatch without hip contact 8 sets, increasing reps in every set
B: Tempo snatch pull + tempo power snatch 5x1+2 @60-65%
C: 7'EMOM: 2 power clean, increase weight in every minute
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6.2.2023 Squat Snatch Strength
On The 2:30 x 6 Sets:
Set 1 : 1 Rep @ 78%
Set 2 : 1 Rep @ 81%
Set 3 : 1 Rep @ 83%
Set 4 : 1 Rep @ 81%
Set 5 : 1 Rep @ 86%
Set 6 : 1 Rep @ 88% -
"More Than You Can Chew" Workout
5 rounds for time:
3 Wall Walks
6 Power Cleans 60/42kg
15 GHD Sit-ups
- Rest 1min btw rounds -
6.2.2023 Warmup Workout
1:00 Banded Hip Flexor Stretch ( each )
1:00 Front rack stretch
1:00 Banded Lat stretch ( each )
1:00 Squat Hold2 rounds:
2:00 Row
5 Strict Pull Ups
5 Back Squat
3 Over head Squat
5 Good Mornings
3 Muscle Snatch