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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20.5.2023 Back Squat Strength
6 Sets :
Set 1 : 6 Back Squats @ 67%
Set 2 : 4 Back Squats @ 76%
Set 3 : 2 Back Squats @ 85%
Set 4 : 6 Back Squats @ 70%
Set 5 : 4 Back Squats @ 79%
Set 6 : 2 Back Squats @ 88%Rest 2:00
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Kriger training - Zone 3 Workout
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Clean & jerk waves Strength
1 set every 90s
3-2-1
3-2-1
3-2-11 squat clean + 3 split jerks
1 squat clean + 2 split jerks
1 squat clean + 1 split jerks -
Back Squat 7 x 5 Strength
7 sets:
• 5 Back Squats
Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets. -
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Weightlifting Workout
A: Tall snatch practice w. Light weight 5 sets
B: Power snatch doubles up to heavy
C: Power clean + push press + push jerk 3x1 @70-75%
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Saturday Madness Workout
For time in teams of 2:
30-60-90
Calories Bike/Row/Ski
Hang Power Snatch 35/25kg
15-30-45
Burpee Pull-upsGoal: Sustainable effort. Split work evenly among all three people.
Scale burpee pull-ups by using lower bar. Rx is 30cm above reach
TIME CAP = 30:00 -
7.1.2023 Echo + D-Ball + HS Walk Workout
For Time:
40/30 Calorie Echo Bike
20 D-Ball Box Step Overs 60/40kg 20"
30m HS WalkTC 10