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-
-
Warm up Workout
3 rounds
2:00 cardio
5-10 push ups
5 strict pull ups into 10 kip to swings
10 tuck ups
15 air squats -
-
Overhead squat Strength
5-4-3-2-1 reps of overhead squats. Build up in weights.
Time limit 12 minutes. -
Overhead squat Strength
Strenght
Perform set every 1min 45sec total 5 times
OHS x 3reps @80% of 1 rm. -
Weightlifting Strength
Every 2 min for 12 minutes (6sets)
2 split jerks @60-80%
sharp jerks and good foot work (dip, split position balanced) -
tempo front squat Strength
tempo 32XX, build to heavy 4 reps in 20 minutes after snatches.
rest 3 min bwn heaviest sets. -
Workout 2 Workout
3 rounds
5+5 half kneeling db press (tempo 2X2X)
10+10 banded side lateral walk
20 hollow rocks
rest 2 min -
Workout Workout
For time (time cap 9 minutes)
40 Wall Ball (20/14) (in 2-3 sets)
30 Toes to Bar / Knees to elbows (in 4-6 sets)
20 Burpee to bar (unbroken, steady pace)
-Rest 3:00-
2 rounds for time (time cap 9 minutes)
20 wall ball shots (in 1-2 sets)
15 Toes-to-bar/knees to elbows ( in 2-3 sets)
10 burpee to bar
-Rest 3:00-
4 rounds for time (time cap 9 minutes) Goal is to do unbroken sets.
10 wall ball shots
8-8-7-7 toes to bars or knees to elbows
5 burpee to barScore is total time
-
Warm Up Workout