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-
Total workouts of the week Workout
Rest day, total workouts of the week 11 hours, x 5
Week 3/3Strength & conditioning
Metcon x 2
Aerobic work x 1, 25 min
Upper body strength x 1
Squat - 2080 kgGymnastics
MU - 45
BMU -
BFLY - 120
BCTB - 95 (singles)
HSW -Recovery
Sleep, 8+ hrs/week - 2/7
Avg. time to bed - 23:15
Avg. hours asleep - 7 h 20 min
Avg. cals/day - 2760 -
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WOD Workout
EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent
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Snatch (technique) Workout
EMOM x5:
3-Position Snatch PullRest 2min...
EMOM x5:
3 Snatch balanceRest 2min...
EMOM x5:
1 Power snatch + 1 Low Hang squat snatch- Easy/Moderate weights
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