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-
EASY: Wall walk skill work Workout
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Day 3 Olympic Weightlifting Strength
Scarecrow snatch primer
3 x 3 empty barbellSnatch balance
4 x 2 @ 80% of 1RM snatchSnatch segment deadlift (3 sec pause 1 inch off the floor, 3 sec pause at the knee cap, 3 sec pause at mid-hang position)
3 x 3 @ 100% of 1RM snatchOverhead squat
5 x 1 @ 90% of 1RM snatchAccessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE -
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Muscle & Power, CORE Workout
3 rounds of:
5+5 hanging around the worlds
10 Side to side MB slam
5+5 Side plank hip raises
10 MB over shoulder
Rest -
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"Get Fit Or Die Tryin'" Workout
5 rounds for time of:
9 Box Jump Overs 60/50cm
12 GHD Sit-ups
15 KBS (RU) 24/16 kg -
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Hold and row Workout
Emom
4 min pull up hold 10-20 s
4 min ring row 10-12 reps
4 min ring top support hold 10-20 s -