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-
B3. Clean and Jerk Complex Workout
Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk -
WOD Workout
For Time:
25 Walking Lunges
20 Pullups
50 Box Jumps 20in
20 Double Unders
25 Ring Dips
20 K2E
30 KBS 55lb
30 Situps
20 Hang Squat Cleans 35lbs Dumbells
25 Back Ext's
30 Wall Balls 20lbs
3 Rope Climbs -
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Shoulder press deload Strength
A1: Shoulder press 3x5 @50-60-70%
A2: transversal SA Kb row 3x12
B1: DB shoulder flys 2x10
B2: lat pull down 2x6
C1: elevated push ups xMax
C2: weight plate front raises xMax
C3; Tricep push down xMax -
4 intervals Workout
4 intervals
1) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB SwingRest 3-minutes
2) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB SquatRest 3-minutes before 1)
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Optional accessory Workout
Optional Accessory
STRENGTH2-4 rounds, rest as needed
1) 30sec Wall Sit (loaded)
2) 30sec Double KB Overhead Hold
3) 10-30sec L-HangRPE 4
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Metcon Workout
20 Min E5MOM (ogni 5 min X 4 volte) of:
Row 250 m sprint
Two-Arm KB Russian Swing (32/24Kg) 20 reps
C2B Pull Ups 20/15 reps
Row 250 m sprint -