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-
20151002 WoD#3 Workout
for time:
80x OHS (40/30)
Anytime that you break or the bar leaves the overhead position, immediately perform 4x box jump -
Snatch things Workout
Build a heavy but teqnically good
Power snatch + 2 Squat snatch from blocks.After that 85% 6 sets power snatch+ squat snatch
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Accessories Workout
3-4 supersets of:
1min Sandbag Bearhug Hold 60/40kg
10-15 GHD Back Extensions, weighted if possible (use a plate or rubberband)
- Rest :90 btw rounds -
Clean & Jerk 30 x 1 Strength
30 x 1 @ 60-65% of your most recent 1RM C&J.
Go every 30 sec. Needs to be squat clean, power jerk is permitted. Focus on a quick setup and try to move the bar as efficient as possible. You can go directly from the clean into the jerk (cluster jerk).
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Kettlebell Workout
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Fast and hard Workout
3 Rounds for time:
15/10 cal Echo bike
10 Front squats @70 % of 1RMWork:Rest = 1:2, e.g. if one round takes you 1:20 min, rest for 2:40 min. Barbell is taken
from the floor. -
Back squat 1x6, 4x4 Strength
- Build to today's heavy 6.
- 4 x 4 @ 95-100% of 1.
Focus on good positioning throughout today's set. Keep the set rather quick with only on breath to brace at the top between reps. The down sets should be equally as challenging but we don't want any failed reps. Rest at least 2 minutes between sets.
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Twenty Twenty Who? Workout
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Conditioning Workout