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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D. Conditioning Workout
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches 42.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches 52.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches 60kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
2 Power Snatches 72.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
1 Power Snatch 82.5kg -
C. Power Snatch Complex Workout
On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position -
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A. Silverback Primer Workout
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press @ 35kg
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week. -
C. Conditioning Workout
3 Rounds:
80 Meter sled sprints + 10kg plate
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105) -
B. Power Clean Complex Workout
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position -
A. Strict Gymnastics Workout
0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions