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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SUNDAY NOT FUNDAY Workout
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Weighlifting Workout
Part A).
Skill Primer
Low Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)Part B).
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%) -
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OPTIONAL EASY ENDURANCE Workout
10min easy pace bike (NOSE BREATHING)
+3-6rounds:
7min bike
3min row+
10min easy pace bike (NOSE BREATHING)
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WARM UP Workout
EMOM x8-12
1) run
2) strict cindy or ring row cindy
3) bike
4) 5 deadlift + 5 hang power clean + 5 press -
11.5.2024 Snatch Strength
3-Position snatch (Floor, below the knee, above the knee)
8 x 1+1+1 @ 65-75%, go every 1:00-1:30
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You go, I go - Annu&Sanni Workout
100 push jerk 30kg
90 lunge
80 DB snatch 15kg
70 hang power clean 30kg
60 sit up
50 front squat 35kg
40 pull ups
30 double unders
20 push ups
10 wall walks -
10.5.2024 Handstand Hold Workout
Freestanding handstand hold – Accumulate 1:00 – 2:00 on your hands*
- Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.