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-
Weightlifting + conditioning Strength
80 min
Warm up for 15 min1.WL
A. Every 90 s. x 5
3 No feet snatch
x 55-65 %
- 35 kgRest 3
B. Every 90 s. x 5
2x1+1 Power clean into push jerk
x 65-70% of power clean 1 RM
- 45 kg2.Conditioning
EMOM20:
1. 2-3 BMU - (2, 2, 2, 3, 3)
2. 8 cal bike erg
3. 6 power snatch 30 kg
4. 40 DU -
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C. Conditioning Workout
- 1 min rest
- AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats
- 1 min rest
- 1 min rest
- AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats
- 1 min rest
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Warmup Workout
3 Sets - Not for Time
5 Single Leg Kettlebell Deadlift
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate -
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"Remain Calm” Workout
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter RunIn Time Remaining:
Max Power Snatches (115/85)Kilos – (52/38)
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A. Pausing Power Clean Workout
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean- Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch
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Rowing intervals Workout
80 min
Warm up for 10 min
1.Rowing intervals
10 x 1000 m, rest 90 s. bs.
Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
HR: 159/180
Cool down for 5 min