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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Clean & Jerk 4-4-4-4 Strength
4 sets:
• 4 Clean & Jerk
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets. -
Hang Power Clean 5-4-3-2-1 Strength
5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM. -
Snatch 4-4-4-4 Strength
4 sets:
• 4 Snatch
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets. -
Snatch Grip Pull 5-5-5 Strength
3 sets:
• 5 Snatch Grip Pulls
Weight: 85%, 95%, and 105% of 1RM Snatch. -
Hang Power Snatch 5-4-3-2-1 Strength
5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 50%, 60%, 70%, 80%, 90% of 1RM. -
10 min EMOM: Snatch / C&J + Burpees Workout
10 min alternating EMOM:
Even min:
• 6 Snatch 95/65#
• Max Burpees
Odd min:
• 6 Clean & Jerk 95/65#
• Max Burpees
Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60. -
Fruit Loops Workout
AMRAP 25 mins or 20 rds for time
3 Burpee Pull-ups
2 Devil-Press 15kg
1 Wallwalk -
Conditioning Workout
Partner wod
00:00-08:00
(Relay style)
AMRAP 8’
3 box jump @60/50 cm
6 box push up
9 air squat
Partner is holding plank.Rest 2’
10:00-18:00
(Relay style)
AMRAP 8’
2 burpee
4 double DB clean @2x22,5/15
8 double DB push press
Partner is holding DB goblet squat bottom pos.Rest 2’
20:00-30:00
5 rounds for time:
3 sync DB burpee
6 sync T2B
9 sync sit up -
Weightlifting Workout
Part A).
Skill Primer
Low Hang Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)