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-
Conditioning Workout
Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg3 mins rest
AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg3 mins
AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg -
Day 1 Olympic Weightlifting Strength
Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPESnatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatchTempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squatOptional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets -
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21.1.2023 Hmastring & Shoulders Accessory ( Optional ) Workout
3 Sets For Quality:
10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull -
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Muscle & Power, CORE Workout
EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest -
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21.10.22 KUNTO Workout
AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etcrest 2min
AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc -
Erg wall walks And cleans and jerks Workout
30 MIN
- 1 min erg
- 3 Wall walks
- 10 Alt hang clean and jerk 17.5 kg