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-
Clean fun Workout
5 Power clean 80kg
5 Burpee over bar
5 Thruster 80kg
5 Burpee over bar7 Power clean 70kg
7 Burpee over bar
7 Thruster 70kg
7 Burpee over bar9 Power Clean 60kg
9 Burpee over bar
9 Thruster 60kg
9 Burpee over bar -
Conditioning Workout
Partner WOD
AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg3 mins Rest
AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person3 mins Rest
In 10 mins (Split as You wish)
Complete the following :
200 Double under
140 Bodyweight lunge (total reps)
70 Push up
35 cal row
Remaining time : Max rep rope climb -
Anja Workout
“Ai kauheeta”
Sanois Anja
2min max reps Shoulder to over head (60/42,5)
2min max reps hang power clean (70/50)
2min max reps sumodeadlift (110/77,5)
2min max reps db snatch (30/22,5)
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6.4.2023 Power snatch + Snatch balance & Clean below knee + split jerk & Clean pull Workout
recovery week
WARM UP + TECHNIQUE 10-15min
POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min
CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min--
CLEAN BELOW KNEE + SPLIT JERK
2[1+3]@60% jerk-% pal 2min
3-POSITION CLEAN PULL + CLEAN PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min -
Quality work Workout
3-4 rounds for quality:
20+20 steps db death march
40m heavy kb front rack/ sand bag carry
20 crossbody mountain climbers -
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MAYFLY PRO TRACK Workout
A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 minsB,
0:00-5:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
9 Toes-to-bars
5 Clean & Jerks, 185/125 lbsComplete in teams of 2.
While one person completes the couplet the other rests.
5:00-10:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
7 Toes-to-bars
7 Clean & Jerks, 61/43kgComplete in teams of 2.
While one person completes the couplet the other rests.
10:00-15:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
9 Clean & Jerks, 43/30kgComplete in teams of 2.
While one person completes the couplet the other rests.
C,
For quality:
100 Seated Banded Leg Curls
3x 10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs -
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conditioning Workout