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

SNATCH Workout

Snatch
1-1-1-1-1-1-1
HS/HSPU Skills Workout

Skills
Weighted dip 3x4 Strength

Lämmöt 1x5, 1x4, 1x3, 1x2
Accessory wod Workout

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees
Engine Gymnastics Workout

18 Min EMOM
Alternate
1. 6-10 Ring Dips
2. 10-15 Hollow Rocks
3. 10-15 Superman Rocks
WB, SNATCH, HSPU & C2B Workout

For time:

50 WB
20 Dumbbell snatch 30/20kg (10/10 alternating)
10 HSPU
10 C2B

Rest 2 min

40 WB
20 Dumbbell snatch
10 HSPU
15 C2B

Rest 2 min

30 WB
20 Dumbbell snatch
10 HSPU
20 C2B

rest 2min

20 WB
20 Dumbbell snatch
10 HSPU
25 C2B

rest 2 min

10 WB
20 Dumbbell snatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIMECAP IS 5 MIN!!!!
strength Strength

12 Rounds:
50′ Unbroken Yoke Walk
Approx. 400/300lbs
Rest as little as needed
15-30-45 Workout

Run 400m
15 Clean & Jerk
Run 400m
30 TTB
Run 400m
45 WBS
Run 400m
45 KB Swing
Run 400m
30 HSPU
Run 400m
15 f/r Walking Lunges
Run 400m
Cliff Workout

21-18-15-12-9-6-3 Sets of
-KB swings 32kg
-Bar hopper / DU
-Deadlift 85Kg
-Box jumps 24in

*Beginne jede Runde mit Man Makers 25lbs
Man Makers set of : 10-9-8-7-6-5-4
Weightlifting Strength

Power snatch 5x2
Snatch pull 5x2
Neck press 5x4

Need a training program?

SNATCH Workout

HS/HSPU Skills Workout

Weighted dip 3x4 Strength

Accessory wod Workout

Engine Gymnastics Workout

WB, SNATCH, HSPU & C2B Workout

strength Strength

15-30-45 Workout

Cliff Workout

Weightlifting Strength