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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Squat cleans Workout
Max reps each round without dropping the bar:
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
- Rest 3 minutes
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
Result is total reps. Post reps for each round to comments.
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Snatch killer Workout
For Time
4 rounds of:
10 power snatch @ 45/30kg
8 bar facing burpee- REST 3MIN -
4 rounds of:
15 t2b
12cal echo bike -
Snatch Balance Strength
Snatch Balance
4 x e2m: 4 reps @ 70% of snatch 1RM,
after each set: 3 Straight Leg Box Jump -
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Weightlifting Workout
A: Hip snatch pull+ hip power snatch+ snatch moderate weight
B: Double power clean+ squat clean + power jerk
C: Emom 7’: Clean pull 80% of max clean pull -
Conditioning Workout
Partner workout
A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time-rest 2 min.-
B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time-rest 2 min.-
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )One person works at a time.
Switch as needed.
