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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Winter War 2016 Qualifier 4 "Barbell Hell" Workout
For time (60kg/40g)
- 50 Deadlift
- 50 Bar over hop
- 50 Hang power clean
- 50 Bar over hop
- 50 Front squat
- 50 Bar over hop
- 50 Shoulder to overhead
Timecap: 25min
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Skills (Ring Muscle Up + Bar MU) 2. Workout
Activation:
-LatsPractice:
-Ring MU transition
-Jumping Ring MU
-Rubber band assisted
-Partner assisted
-Strict MU -
Lunges, sit-ups and back extensions Workout
3 rounds for quality
- 20 front rack walking lunge
- 20 weighted sit up
- 10 back ext
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3 x e2moms Workout
5 x e2mom
- 10 s2o 60/40kg + farmers walk 32/24kgRest 5min
5 x e2mom
- 10 weighted burpee 15/10kg + du'sRest 5min
5 x e2mom
- 10 high box jump + alternating dumbbell snatch 45/25lbs -
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Split Jerk Strength
In 20 min find your 3 RM
REP 10score is top 3 lifts
Goal & Intensity
-Improve bar control and power in the snatch.
-Build overhead strength and stability in the split jerk.
-Light, technical work first. Then heavy, controlled lifting.
Snatch: RPE 5, smooth and technical.
Split jerk: RPE 8–9, heavy but stable.Coach’s Tip
Keep the bar close and use your hips in the snatch.
In the split jerk, stay balanced and lock out before recovering. -