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-
Fitness Workout
STRENGTH
Paused back squat
3-2-1, 3-2-1
- 3 seconds hold at the bottom
- Increase weight each set
- Start second wave heavier than first one
- Rest 1:30-2:00 between setsWOD
For time
10m Single dumbbell walking lunge (15/10 kg)
5 Burpee over dumbbell
200m Run
20m Single dumbbell walking lunge
10 Burpee over dumbbell
200m Run
30m Single dumbbell walking lunge
15 Burpee over dumbbell
200m RunRx+ options: @22,5/15 kg, 10-20-30 burpee over dumbbell.
Time cap: 11 minutes
ACCESSORY
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28.5.2026 Weightlifting MODERATE-LIGHT WEEK 1/5 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk
POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@55-60-65-58-63-68%, sn-%, rest btw sets 2min
POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@55-60-65-58-63-68%, split jerk-%, rest btw sets 2min
SNATCH PULL TO HIP
3x3@100%, sn-%, rest btw sets 2min
ACCESSORY WORKOUT (if time left)
CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30High Plank + High Side Plank + High Reverse Plank + High Side Plank
video: Pause in The Power Receiving Position
video: Snatch Pull to Hip
video: High Plank
video: High Side Plank
video: High Reverse Plank
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AF 2026 #masu Workout
AF WEEK 19 DELOAD, Day 3
CONDITIONING:
AMRAP 15:10TTB
20 Wallball
30/24cal SkiRPE 4, with heavy breathing but not all out.
Target: 4+ rounds.
Target: unbroken sets with a little rest between movements. Consistent pace with the Ski erg. -
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