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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Weightlifting Workout
Part A).
Skill Primer
Snatch High Pull, Power Position Power Snatch & OHS
(5-8 sets x 2+2+2)Part B).
Pause Snatch & Snatch
(6-8 sets x 1+1 / 65%-85% / 0:02 pause below the knees) -
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A. Strict Handstand Pushups Workout
On the 1:30 x 5 Sets:
1 Set of max reps Strict Handstand Push-ups -
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31 Heroes Workout
AMRAP (with a Partner) in 31 minutes:
8 Thrusters
6 Rope Climbs
11 Box JumpsPartners alternate 400m carry wall ball run
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Clean + Jerk volyymireeni Strength
15 settiä työntöä
2+2 @50%
2+2 @50%
2+2 @60%
2+2 @65%
2+2 @65%
2+2 @70%
2+2 @70%
1+2 @75%
1+2 @75%
1+2 @80%
1+2 @80%
1+1@85%
1+1@85%
1+1@90%
1+1@90% -
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Pentagon Workout
Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.
105#, failed first attempt at 115# and ran out of time.WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees5 rounds @ 155#/ Used Box for HSPU
1 rounds @ 105#/ 2 Rounds at 95#
4 rounds @ 85#POST:
10 Strict Snatch Press @ 45#
10 Drop Snatch @45#
5 Snatch-HH @45#
5 Snatch-HH @65#