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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Quality work Workout
3 rounds for quality
10-15 good morning or ghd back extension
10-20 + 10-20 front foot elevated bulgarian split squat
- three second eccentric phase -
Clean & Jerk Strength
8 sets
Go every 90sec
Power Clean + Hang Clean + 2 Jerks-start @70% and add if it feels OK
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OPEN 24.1 Workout
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbellTime cap: 15 minutes
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Lynne progression workout Workout
Lynne progressio
Strength (load)
Build up to a heavy bench press double in 10 minutes.
Metcon (quality)
6 Rounds for time:
6 Bench press
12 Pull-ups
Rest 2:00 minutes after each round.Accessory (optional)
3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)Rest as needed between rounds.
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Back squat 2x2x85%, 2x1x90%, 1X95%, 1x97%, 1x100-105% Strength
Back squat 2x2x85%, 2x1x90%, 1X95%, 1x97%, 1x100-105% if 97% felt easy.