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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Weightlifting strength Strength
• 1-1-1-1-1-1 of:
BB Squat Snatch
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets. -
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Conditioning Workout
6 sets of:
1 wall walk
5/5 russian twist @20/10kg plate
10 plate GTOH
15 air squat
1' restFocus on consistent pace
Max rest, then:
2000m row for time -
Weightlifting Workout
A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean -
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Weightlifting Workout
A: Halt power snatch – power snatch – snatch 3x2 @max with good form
B:Slow motion clean pull – power clean @80% of power clean
C:Front squat triples T:43x2 @75% -
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Deadlift Cycle Workout
Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
1 Deadlift (increase wgt from prev week)
Max dead hang pull ups (L3), L2&L1 use band and record band used in score
Rest 1 – 2 Minutes b/w RoundsMetcon: 7 Minute AMRAP
8 KBS 70/55 L3, 55/35 L2, 35/20 L1
16 Wall Balls 24/20 L3& L2, 14/10 L1
24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singlesScore = Total Pull Ups / Rounds + Reps
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