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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29.12.2022 snatch & clean + split jerk Workout
WARM UP + TECHNIQUE 10-15min
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TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min--
POWER SNATCH ABOVE KNEE
3×2@RPE7 *3 quality reps reverse pal 2min--
SNATCH ABOVE KNEE + OHS
6×2[1+2]@RPE8 *2 quality reps reverse pal 2min
REBOUND SPLIT JERK
3×3@barbell pal 2min--
POWER CLEAN + CLEAN ABOVE KNEE + SPLIT JERK
3[1+2+1]@RPE8 *2 quality reps reverse pal 2min
3-POSITION PAUSE CLEAN PULL *2cm floor + knee + power position
3-4×3@+5kg today best jerk pal 2min -
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Conditioning Workout
“Evil Cindy” in teams of 2
AMRAP 12 mins
5 C2b/ strict Pull up
10 kipping HSPU/ push up
15 wallball@9/6kgOther person double KB farmer hold @24/16kg
2 mins REST
AMRAP 10 mins
5 burpee to plate
10 box jump
@60/50cm
15 double underOther person double KB front rack hold
@24/16kg2 mins REST
AMRAP 8 mins
5 wall walk
10 Jumping pull up
15 Jumping lungesOther person double KB overhead hold@24/16kg
If You put down the KBs, the partner must stop as well!
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Endurance WOD Workout
Every 10 mins x 4 sets:
A.
50 double unders
750/600 m row
40 air squats
20 alternating single DB snatches
15 box jumpsB.
400/350 m ski
20 m med ball lunge walk
15 v-ups
20 m med ball lunge walk
400/350 m ski2 sets per stations. Time cap 8 minutes per station.
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OPTIONAL ENDURANCE Workout
10min warm up bike (PK1-2)
*
30-40min for quality:
5min machine
30+30m s.a farmer carry
30+30m s.a OH carry
30m D-ball carry
*
10min cool down bike (PK1-2)
Target HR zone - PK 1-2 -
Weightlifting Workout
A: power snatch + drop snatch + squat snatch 8x1, increasing weight
B: squat snatch 3x2 @heaviest complex weight
C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%
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Muscle & Power, CORE Workout
New Year CORE
3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts -
Weighlifting Workout
A:
Skill Primer
Tall Clean from Toes, Push Press & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)B:
Tempo Clean, Clean & Split Jerk
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)