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-
Saturday Warm up Workout
3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters -
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ACCESSORIES (ADVANCED) Workout
3-4 ROUNDS FOR QUALITY
1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed- -
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Muscle clean + tall clean + jerk + split press Strength
2x 2+2+2+2 @light
2x 2+2+2+2 @ add 1-2kgKeep it light and technique first
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Weightlifting Workout
A: Snatch balance + double ohs from rack 4x3
B: Clean pull+ double power clean+ split jerk 3x4
C: Front squat triple @75-80% of front squat max 5x3 -
Home workout Workout
4 Rounds
10 /10 tricep kick backs
1 Min plank
Rest 1 Minute x4For Time;
3 Rounds
50 Air Squats
50 burpees -
STRENGTH Strength
Alternate between A&B for 5
rounds, rest 1-2min between
movements.A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)RPE 4
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BBC Weightlifting Workout
"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%Strength (load)
Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"