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-
-
Over head Squats cindy! Workout
15-12-9-6-3 Reps of Over Head Squats
(increase the weigh each set)
... 2 Rounds of Cindy between each sets -
-
Snatch Balance and MC: HSPU,P-Clean,PU Workout
Snatch Balance
2-2-2-2-2
95-115-125-135×2 (PR) -135 (failure)AMRAP 12 Minutes
5 HSPU
5 Power Cleans (165/115)
5 Strict Pull-upsMC: 6+5 (165#)
-
Wall balls, burpees, ghd sit ups Workout
-
-
Standing Shoulder Press (6X5 | 5 sec ↑ 5 sec ↓) Strength
5 Standing Barbell Shoulder Press @ 50% (5 sec ↑ 5 sec ↓) | E2M
-
Max HSPU Workout
3 Rounds
Max HSPU Attempt (Kipping Permitted)
25-17-730-20-10
DB Ground to Overhead, 45/30 (Scale to KB Swings) 35#
Pull-ups
BurpeesScaled to Pack (24-16-8)
-
"SUPER FREAK" Workout
For time:
5 ROUNDS
-4 Power Snatch
-8 Power Clean and Jerks
-10 Pull-ups / Ring Rows
-12 Lateral Burpees Over Bar
1 MINUTE REST -
Gymnastics + strength Strength
105 min
Warm up for 15 min
1.Gymnastics
A. HS Walk Practice for 15 min
- 18 mB. Strict HSPU strength:
3 x 5 w/ 1 s. stop as low as possible
- 5 5 5 repsC. Butterfly pull up practice for 25 min
- Total of 50 + 20 = 70 butterfly pull up2.Gymnastics capacity: 8 x 60 s. on/ 60 s. off:
A) 30 Double unders + ME Butterfly
- 8 7 4 0 reps
B) 8 Box jumps + ME Alternating pistols
- 12 Box jumps + ME KBS @ 24 kg
- 13 16 16 15 reps3.Strength
A. 3 sets:
- 15 DB Bench - 25 20 15 lbs
- 20-30 s. Top of dip hold - 20 20 20 s.
- Rest 60 s. between sets