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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Pull Workout
A: Weighted ring chin ups Supinated 4x5
B: SA kb rows 2x15
C: Forward leaning Db Shoulder flys 2x12
D: DB biceps curls 2x12
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing @24kg kb -
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Perus emom Workout
20min emom
10+ x db squat
10+ x db swing
10+ x db alternate row
10+ x db overhead press
Rest -
Pull Strength
A: Triple jump x8
B: Power clean 5x3
C: Deadlift 3x5
D: Weighted pull ups 5x3
E: Strict chin ups Supinated 1xMax
F: SA Seated rows 2x10/arm
G: Barbell biceps curls 1xDrop set -
Functional Endurance Workout
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10 min E2MOM: Power clean / Hang clean /Cluster Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster. -
Helkropp Workout
A: Jump rope 8x30on/30off
B: Ring pull ups 3set
C1: Kb Snatch 5x2/arm
C2: Push ups x10 -
Weightlifting Workout
Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)
