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-
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runs, hang cleans, shoulder to overhead, toes to bar, double unders Workout
For Time:
800m run
30x hang cleans 95
30x shoulder to overhead 95
30x toes to bar
30x double unders
800m run- = 95#
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Burpees, Ring Dips, KB Swings Workout
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Burpees, Ring Dips, KB Swings Workout
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Open Gym Workout
Row 500m - PR'd and made board w/ 1:32
3rds
5 bench press (185# w/ chains)
5 GHD
10 KBS w/ 80# KB -
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Warm-up Workout
1 K Run +
3 rounds:
8-12 Good mornings
15- 20 Jumping alternative lunge
1-2 minute mobility
(banded hip extension, couch stretch OR band distracted end range flexion hamstring stretch)
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June Gloom Workout
Baseline: ROM Drills. Run 400m, then Burgener warm up + skill transfer exercises (clean grip).
Strength: Work up to 1 RM clean and jerk. (1RM = 155#)
Work capacity: Complete 10-9-8-7…1 reps of the following…Back Squat (155#), Bench press (115#), TGU (30#)
Stamina: Chipper, not timed: 10x clean and jerk (95#), 800m run.
*Burgener warm up + skill transfer exercises (clean grip)
- power shrugs x 3 (down and up, just like jumping)
- power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
- power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
- muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
- overhead sqt x 3
- pressing snatch balance x 3
- heaving snatch balance x 3
- snatch balance x 3