Just what the doctor Rx'd Workouts
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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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STOH Workout
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Run - Squat - Sit Up - Thruster Workout
2 ROUNDS:
200m Run
15x Back Squats
400m
50 Sit ups
200m
15x Thrusters -
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Day1 Workout
Every minute on the minute for 10 minutes:
1 Power Snatch + 2 OHS (70% of max power snatch)7 minute AMRAP:
7 Body-Weight Squats
5 Modified pull-ups3 minute rest
5 minute AMRAP:
7 Body-Weight Squats
5 Modified pull-ups -
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20 minutes of: 10 rounds of: 3 Box Squats on the odd minute and 3 PJ on the even minute Workout
For 10 rounds of:
On the odd minute: 3 Box Squats (explosive out of the bottom - speed squat) - I used 195 lbs
On the even minute: 3 Push Jerk - I split jerked- I used 145 lbsThe main thing that made it more taxing was using the same bar, so I had to put on and take off 25 lb plates each time and I was regripping with the wrist wraps each round as well.
Box Squats felt great. Great explosion out of the hole and felt fast and strong.
Split jerks were o.k. - I was trying to concentrate on connecting to my body, using my hips for faster down and popping back up, not dropping too far down on the dip of the jerk.
I was also concentrating on stoming the front foot and also keeping the split a little wider and my body going down a little more.
Good overall technique and it was a good workout.
Post WOD: 3 rounds of 30 secs on and 30 secs rest of DUs. I would do 60 DUs then rest for 30 seconds and repeat. All unbroken and they felt good.. a little taxing in the shoulders and upper back after the workout but good and then stretching. -
Oly Lifting Workout
Skill
Some Weighted Muscle-ups (10kg)
Some HS Walk
Snatch Triples - 60kg
C&J Singles - 80kg
3x10 Weighted Situps (15kg)
Max Strict Muscle-ups - 8 PRStrength
4-4-3-3-2-2-2-1 Back Squats
(90kg - 100kg - 110kg - 120kg)