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-
150909 Workout
front squat add weight every set to find 1RM
10 reps
8 reps
6 reps
4 reps
3 reps
2 reps
1 rep
1 rep
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Hang clean and jerks and toes to bar Workout
20 min amrap
- 2,4,6,8,10... Alt hang clean and jerks w. 17.5kg DB
- 8 Toes to bar / Toes 2 ring
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Oly Lifting (Power Snatch, Power Clean & Jerk, Back Squat) Workout
Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3x4, 60kgx2x2)
Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2x4, 80kgx1x2)
5-4-3-2 Back Squat (80kg, 90kg, 100kg, 110kg)
5x5 Moving Tuck Jumps
2x20 Overhead Situp Medball Throws (4kg)
3x5 Eccentric GHRs
3x5 Single-Leg Hip Thrusts -
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1 rep EMOM Snatch+Clean+DL Workout
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Ninjat 14-16v WOD Workout
2 rounds:
in 1,5 min 12 cal on assaultbike, the max reps of DB STOH
1,5 min rest
in 1,5 min 9 cal on rower, rest of the time max reps of DB Power Clean
1,5 min rest
in 1,5 min 9 cal on skierg, rest of the time max reps DB squat (20/14 lbs)
1,5 min rest
The result is the no. of reps done in STOH, clean and squat.
The workout can be completed with a partner. Other one does the work while other one rests. -