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-
Wednesday - killer clean burpee Workout
a. work on 1 rep max power clean
worked up to 60kg (5 reps)b. 5 rounds of 1 AMRAP 1 minute rest between rounds
3 power clean @ 55kg
3 burpeesrd1. 9 + 9
rd2. 12 + 9
rd3. 6 + 6
rd4. 9 + 9
rd5. 9 + 9finisher
100 hollow rocks -
3 Rounds Workout
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Wednesday Workout
a. overhead squat max rep
must snatch the weight upb. 15 min AMRAP
10 one arm dumbell snatchup
10 c2b pullup
10 one arm dumbell thrusterc. 50 back extension
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Tuesday night DT Workout
In pairs
5 rounds of
12 deadlift
9 hang clean
6 push jerk
started at 45kg, added to 60kg5 min AMRAP
10 TTB
5 burpees -
Hope Workout
3 rounds
1 min Burpees
1 min Power snatch 75lbs
1 min Box jumps
1 min thrusters 75lbs
1 min chest to bar pull ups
1 min rest -
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Intervals + gymnastics + weightlifting + strength Strength
AM: 50 min
Warm up for 10 min1.Conditioning
A. 10 x 2 min on/ 1 min off:
15 Cal Ski-erg
Burpees remaining time
- Aim for consistency, rpe 8.5
Reps: 11 12 13 13 13 13 13 13 14 14 = 129Cool down for 10 min
PM: 120 min
Warm up for 15 min + 10 m HSW1.Gymnastics
A. Ring MU practice
B. Every 90 s. for 10 reps: 1 MU
- Total of 16 MU, more rest between reps2.Weightlifting
A. Block snatch from above the knee
- Heavy triple for the day3.Strength
A. Front squat
- Build to heavy set of 6
35 45 55 60 65 kgB. Sled push done on Wednesday
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