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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Snatch Saturday Workout
Technique
5 muscle snatch
5 snatch drop
5 OHSFind max weight for 3 rep squatch
Then
Every 2.5min
3 snatch
3 high box jump -
Shoulder presses, SDHPs and front squats Workout
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats♀ 55 lb. ♂ 75 lb.
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Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 7
Week 3/3Strength & conditioning
Metcon x 3
Aerobic work x 2 - 80 min
Upper body strength x 2
Squat - 1200 kgGymnastics
MU - 40
BMU -
BFLY - 95
BCTB - 85
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2750 -
Aerobic work + gymnastics + conditioning + accessory Workout
AM: 40 min
60 s. run/60 s. walk
5.5 km
HR 122/147
7.24 min/kmPM: 120 min
Warm up for 20 min1.MU
- Drills
- MU 20x12.Conditioning
AMRAP12:
6 Devil’s press - 2x10 kg
12 Toes to bar
6 Double DB STOH
12 Double DB squats
6 Double DB box step overs
12 Burpee over DB
Reps: 3 rounds3.Accessory
3 sets:
8+8 sa. DB row - 35 lbs
8+8 bicep curls - 25 lbs
10 side lat raise - 10 lbs
15 hollow rock -
Gymnastics + strength + conditioning Strength
125 min
Warm up for 20 min1.BCTB
- BFLY 40
- BCTB 302.Back squat
A. Pause back squat
Build up to heavy 3 rep
- 40 50 60 70 75B. 2x3x80 % at normal tempo
- 72 kg3.Conditioning
4x1000 m Row
2 min rest between sets
Times: 2.09, 2.08, 2.07, 2.06, avg. 2.08 -
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Gymnastics + weightlifting Strength
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Gymnastics + conditioning + accessory Workout
130 min
Warm up for 20 min1.MU
- Drills
- MU 12x1 + 4x22.Gymnastics capacity
"JT"
For time:
21-15-9 reps of:
Handstand Push-Ups > abmat
Ring Dips
Push ups > rogue block
Time cap: 15 minutes
Reps: 4 push ups at round of 15 reps3.Accessory
4 rounds:
20 hollow rock
20 side plank crunches R
20 side plank crunches L -
Aerobic work + gymnastics + weightlifting + strength Strength
AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 kmPM: 140 min
Warm up for 20 min1.BCTB
- BFLY x 30
- BCTB x 342.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 503.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg