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-
10 min EMOM Power cleans, Front squats and Push jerks Workout
10 minutes on the minute:
3 x Power clean
3 x Front squat
3 x Push jerk -
3-25-15 Sprint Intervals Workout
60, Sprints - 8x60m on track - rolling - 8.50, 8.06, 7.93, 7.98, 7.83, 8.03, 7.98. 7.93
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02APR2015 Workout
AMRAP (As Many Rounds As Possible)
in 14′ of
10 Hang Power Cleans
20 Air Squats
30 Double Unders -
Invictus June 20 2014 Strength
Total 105min
3 sets of:
Row 200m
7 HSPU 1. set abmat, 2. & 3. set @10kg plates
8 strict T2BSkillwork:
BMU practice for 15 min, 6 sets, best yellow band :(
Pull up practice for 5 min, 30 repsA.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
25 lb DBs
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
8 kg KBs - 8 reps was too easy
Rest 90 secondsD.
Three sets of: > not done
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
Rest as needed -
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STOH variation Workout
3 shoulder press, 3 push press, 3 push jerk, 3 "side" jerk, 3 split jerk.
rest 2 min and ad 10kg:
3 push press, 3 push jerk, 3 "side" jerk, 3 split jerk.rest 2 min and ad 10kg:
3 push jerk, 3 side jerk, 3 split jerk.rest 2 min and ad 10kg:
3 side jerk, 3 split jerk.rest 2 min and ad 10kg
3 split jerkrest 2 min and ad 10 kg:
1 split jerkcontinue as long as possible with adding 2,5kg.
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15 min - spilit jerk w/pause Strength
15 min, every 90 sec split jerk w/2 sec pause at the dip and catch
This means 10 sets. -