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 Workout
A:
Skill Primer
Dip Muscle Clean, Hang Muscle Clean & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)B:
Power Position Clean & Split Jerk
(8 sets x 2+2 / 60%-70%) -
14.3 Open Workout
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch -
OHS Smolov Week 10 Day 2 Strength
1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)Percentage from 1RM
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22.10.2023 For time: Workout
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1.10.2023 3 rounds for quality Workout
60s weighted chinese plank
30s hanging knee raise hold
30s rower pike ups -
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5.9.2023 abs & row, AMRAP7 Workout
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MAYFLY PRO TRACK Workout
A,
Every 1 min for 22 mins, alternating between:
7 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
16 Shuttle Runs, 20 mhttps://beeptestacademy.com/how-to-conduct-a-beep-test/
B,
3 rounds for quality of:
Ring Support Hold, 10 secs
5 Strict Ring Dips
Bottom Ring Dip Hold, 10 secs
5 Strict Ring Dips
Rest 1:30