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-
Front squats and shoulder presses Workout
4 rounds, tempo 3101:
- 4-6 front squat
- rest 2min
- 4-6 double db shoulder press
- rest 2min
Same weight in all sets. Do not use a belt
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Hang power cleans and pressing Workout
4 rounds
- 5 hang power clean
- rest 2min
- 5 db bench press/ ring push up/ push up, tempo 3101
- rest 2min
more weight than last week
same weight in all sets
no belt -
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Skills (HSPU Strict/Kipping) 3. Workout
Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to HandstandKipping HSPU:
5 sets @ 50% of max reps
IF previous week was clean!
rest 1:30min -
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Strength Support (Lower Body) 3. Workout
4 Rounds:
20 Weighted Walking Lunge (AHAFA)
90sec Rest
15+15 One Leg Deadlift (AHAFA)
90sec Rest
(add weight to previous week) -
Power cleans, jerks and dips Workout
For time:
- 10 power clean and jerk 60/42,5kg
- 10 bw dip
- 8 power clean and jerk
- 8 bw dip
- ...
- 2 power clean and jerk
- 2 dip