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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AMRAP 12' - Wall Balls + Squat Cleans + Russian KB Swings Workout
In teams of 2
12 minutes window:
100 wall balls (1 each, passing to each other) - 5 burpees penalty each one if the ball drops
30 Squat Cleans (between the 2)
Max reps of Russian Double KB Swings in the remaining time (only 1 can be working at the time)
Score is the total number of KB Swings.
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Snatch work Workout
Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat -
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sets of Weighted pullups x 5 and then sets of back squat x 6 reps Workout
Perform 8-10 sets of weighted pullups in sets of 5 reps
(when finished with weighted pullup sets do squats)
Perform 6-10 sets of weighted back squats in sets of 6 reps. -
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Rowing and shuttle run intervals Workout