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-
Weightlifting strength Strength
• 5-5-5 of:
BB Power Snatch
5RM
90% 5RM 5-5 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. -
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Warmup Workout
3 Sets
5 Seated Box Jump
10 Side Plank Rotations
10m Seated Sled Drag Face Pull (Light Load) -
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SPCOM24012020 Workout
A. Warm Up
5' DU
pvc+mob.15 Bear Hug Squat (25/50KG)
15 Box Jump
15 Scap Squeezes
15 Kip Swing (appendersi alla sbarra e lavorare sul kipping)
15 Box Jump
15 Bear Hug Squat (25/50KG)B. Forza
Back Squat
5 @70%
4 @80%
3 @85%C. Row – For Time
At 1100m, damper 8/7
At 700m, damper 4/3
At 400m, damper 7/6
At 200m, damper 10/9D. Skill – For Time
3 Rnd
3 Rope Climb
3' Rest
2 Rope Climb
90" Rest
1 Rope ClimbE. For Time
6 RND
6-8 BMU
15 Hang Squat Snatch 60/40KGF.
Amrap 5'
15 HSPU
30 BJO
Max Rep Alt. DB snatch nel tempo rimanente
Rest 2'
AMRAP 5'
30 Box Jump Over
30 Alt. DB Snatch
MAX rep HSPU
Rest 2'
AMRAP 4'
30 Alt. DB Snatch
15 HSPU
Max Box jump nel tempo rimanenteG,.
Optional Acc.
3×10
Back Rack W.Lunge
4×16
L-seated Alt. DB Curl
8 Per lato
5x20 GHD