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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Weightlifting + conditioning Strength
105 min
Warm up for 20 min1.WL
A. Clean from blocks
4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 kgB. Clean pulls
3x3
x100 % of your clean 1 RM
90 s. Rest between sets
- 70 kgC. Split jerk
4x2
x70-75% / "2 reps in the tank"
New set every 3 minutes
- 50 kg2.Conditioning
2 rounds for quality and frequency:
20 Power snatch 25 kg - 1.35, 1.27
60 s. Rest
20 Thruster 25 kg - 1.05, 1.01
60 s. Rest
10 Bar facing burpee - 0.38, 0.31
60 s. Rest3.Core and shoulder health
- Not done -
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Strength Workout
4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
Rest 60"
b,
Bird dog row x 10/side ( use dumbell)
Rest 60"Complete in superset!
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WOD Workout
EMOM x 16:00
Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double UndersRx+: @70/47.5kg