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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Snatch 3-2-1-1 Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM -
Back /front squat pyramide Workout
8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++ -
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Main site Monday 240401 Workout
For time
- 90 burpees to a target (12 inches above your reach)
- 45 bar muscle-ups
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3.8.2024 Warmup Workout
2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
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2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
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2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating -