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-
Muchas Gracias Workout
7 Min EMOM 70/50kg
4 power cleans
4 Front squats
4 push jerks
7-15 Minutes find 1RM Clean (power or squat)15-25 Min (10 Min AMRAP)
10 (5/5) DB hang C&J 22.5/15kg
10 t2B
30 Double Unders.Post kg of the lift + amrap. 100kg +120 reps = 220.
70 singles but count as 30!
Enjoy
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Conditioning 02-03-2021 Workout
AMRAP 12:00
25 Overhead Squats @35/25kg
200 Meter Run / ½ Stairs / 250m Row
25 Power Snatch
200 Meter Run / ½ Stairs / 250m Row- Goal: Consistent pace. Bar loading is intended to be light.
- Rx+: @42.5/30kg
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5 rounds, 30sec ON, 30sec OFF Workout
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Squat Clean Double Strength
WEIGHTLIFTING
Every 90sec x9
Squat Clean Double, Drop and Go
1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4+This is not all out effort! Good, technical lifts with fast turnover.
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WARM-UP Workout
5-10min Bike/Row/Airbike
Then 2 rounds with an empty barbell, 5-10 reps each:
1) Reverse Grip STOH
2) Good Morning
3) Back Squat
4) High Hang Power Clean 5) Front Squat
6) Push Press
7) Hang Squat Clean
8) Hollow Rock
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Skill Day Workout
Skillday
Work on your weaknesses for 20-30min.
2-4 rounds, rest as needed, RPE 2-4, go by feel
1) 1-2 Rope Climb (legless/straddle rope climb)
2) 2+2 TGU
3) 20-30 Handstand Plate Step-Ups
4) 5+5 Lying Shoulder Circles
5) 20-30cal Machines