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-
Three ways up! Workout
For time:
21 push jerks (55/80 kg)
15 Push press (45/70kg)
9 Strict press (40/60 kg) -
Hyvää duunii. Workout
4 rounds for quality
7 overhead squats (40/30 kg)
5 strict chest to bar pull ups
3 PEP -
High hang power snatch + hang power snatch + squat snatch Strength
6 sets every 2 min
high hang power snatch + hang power snatch + squat snatch-second week and try to add a bit more from last week.
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5 Rounds for quality Workout
20 Bulgarian split squats 50/35kg front rack
12 strict hspuTime cut off 18 Mins
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Accessory work Workout
3 rounds
8+8 half kneeling db press l
8+8 one legged deadlifts
8+8 One arm DB Row
rest 2 min bwn rounds. Use light/moderate weights. -
Warm up Workout
3 rounds
1:00 cardio
:30 plank hold
:20-30 hanging
10+10 banded lateral side steps
10 banded air squats
3 negative chin ups -
Pause clean ( 2 sec below the knee) + low hang clean Strength
Every 90 sec x 7
Pause clean ( 2 sec below the knee) + low hang clean-all squat cleans, use 80-85% max
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Strongman stuff Workout
3x3 Zercher squat, easy weight.
4x 30m KB framer carry + 30m front rack kb carry, HEAVY
Try d-ball clean, d-ball from ground to shoulder.