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-
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Clean and Jerk Complex: Pause Clean x 1 + Split Jerk x 2 Strength
Record your best results and thoughts for the complex.
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3 x 2 min AMRAP: DB Hang Snatch, HR Push-up, Toes to Bar Workout
3 x 2min AMRAP, 1 min rest between;
10 x Dumbbell Hang Snatch (5 each, go heavy),
10 x Push-up with hand release.
10 x Kipping Toes to BarRecord scaling and so on.
Score is total reps, but also note round reps.
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Back Squat: 2 sets, 90s rest, 75%. Workout
2 sets of 75% of your 2min AMRAP score using 5% more weight (around 75%).
Strict rest of 90secs between sets.
Doesn't have to be unbroken sets, but should be as fast as possible.E.g. 2min AMRAP score was 24 reps @ 80kg, today do 2 x 18reps @ 84kg with 90s between sets.
Record weight, reps and other details.
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Snatch Complex: 1 x Pause Snatch + 2 x Behind the Neck Thruster Strength
Record weights, thoughts and other details.
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For Time: Stairs, DU, Push Press and Lunges Workout
1 x Stairs / 400m Run
60 x Double Under
30 x Push Press @ 20kg/15kg
30 x Step Back Lunge (front rack) @ 20kg/15kg
30 x Push Press @ 20kg/15kg
60 x Double Under
1 x Stairs / 400m RunRecord time and other details.
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FBB Workout
Every 4min x 3
8/8 Dual DB/KB front foot eleveted split squat V.1-2 (2 x 20kg levyt)
8/8 Landmine single leg RDL V.1-2
8/8 Pallof press V.1-2 -
”Severance Package” Workout