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-
-
-
-
Open 12.3 Workout
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-barWOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-barMASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-barMASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar -
-
Snatches, overhead squats and rowing Workout
In 20min, 2 rounds:
- 10 snatch
- 10 cal row
- 10 hi-hang power snatch
- 15 cal row
- 10 ohs
- 20 cal row
This is not for time. Keep your pace conversational. Use a weight that is easy to handle.
-
Snatch 5x3 Strength
In 25 minutes:
Snatch 5 x 3
- use more weight (2,5-5kg) than last time
- same weight in all sets
- these should still feel manageable
-
-
Core Strength Progression 1. Workout
-