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-
WL Pro: POWER MONTH Strength
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Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 DipsPower snatch + Snatch
6 x 1+1 @ 80-90%, As heavy as possible with good formPush press behind neck snatch grip + snatch balance
4 x 2+2 @ 70-80%Front squat
4-6 x 3 @ 75%Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row" -
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Partner metcon Workout
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Weightlifting Workout
A:
Tempo power snatch w. 3sec pause at the catch 6x2 @easyB:
Power snatch + snatch balance + squat snatch 5x2+1+1 @60-70% -
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12.05.14 Workout
For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups -
Capacity workout Workout
๐๐ฒ๐๐ฒ๐น ๐ฏ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
Max Cal Ski Erg2, For max Cal:
30 m Handstand Walk (4*7.5m) (4*25 feet)
Max Cal Row๐๐ฒ๐๐ฒ๐น ๐ฎ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
Max Cal Ski Erg2, For max Cal:
15 m Handstand Walk (2*7.5m) (2*25 feet)
Max Cal Row๐๐ฒ๐๐ฒ๐น ๐ญ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
Max Cal Ski Erg2, For max Cal:
3 Wall Walks
Max Cal Row