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-
-
Team WOD Workout
In teams of three:
90 Hang Power Clean (60/40kg),
Relay around the box,
150 anchored SitUps,
Relay around the box,
150 Goblet Squat (20/10kg),
Relay around the box*** Human rack on the Hang power clean, bar stays off the ground.
Plate must stay off the floor during the goblet squats -
CFS Konsta Workout
-
22032014 Workout
-
High Camp 23.11; The Big Clean Complex Strength
Six sets;
high hang squat clean + hang squat clean + squat clean + push press
high hang squat clean + hang squat clean + squat clean + push jerk
high hang squat clean + hang squat clean + squat clean + split jerkOne set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground. -
4 rounds: 10 x Push-Up, Lateral Burpee, Step-Back Lunge @ 20/15kg. Workout
4 rounds for time:
10 x Push-Up
10 x Lateral Burpee (over plate).
10 x Step Back Lunge @ 20kg/15kg (plate held to chest).Record time and any scaling details.
-
16112013/2 Workout
7 min AMRAP:
1 Hang squat snatch (Use 50% of 1RM snatch)
1 Box jump (75cm)
2 Hang squat snatches
2 Box jumps
3/3 4/4 … -
24102013/1 Workout
-
01102013/1 Workout
4-5 Rounds for quality:
8 Good morning
8 OHS
8 Lunge
8 Snatch grip deadlift
Start with light weight, increase weight every round, rest as needed! -
10 Min AMRAP: KB Snatch + Lunge Complex, 200m Run Workout
10 minute AMRAP of,
6 x Left Arm Snatch + Overhead Kettlebell Lunge (http://vimeo.com/51727240)
6 x Right Arm Snatch + Overhead Kettlebell Lunge
200m x Run