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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6.3.2026 Shoulder Press & Pull-Ups, Strength Workout
Alternate B1 / B2
B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
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2-3 x 4 @ 85-90%H4B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
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2-3 x 4 @ 85-90%H4 -
6.3.2026 Snatch Waves, Strength Strength
Snatch
3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 SnatchRest 3:00 b/t waves
Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.
Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.
Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave -
6.3.2026 Overhead Squat Workout
Overhead squat
3 to 4 x 3-5 @ 95+%1RM snatch (2 RIR), Rest 3:00 between sets
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7.3.2026 Snatch Waves Strength
Snatch
3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 SnatchRest 3:00 b/t waves
Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.
Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.
Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave -
7.3.2026 EMOM 30 ( EasyWod ) Workout
EMOM 30
1 Minute : 10 Back Squats @ 50% BW
2 Minute : 40 single unders
3 Minute : 7 Dual DB Deadlift
4 Minute : 10 Push-Ups
5 Minute : Rest -
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