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-
Hang power snatches and box jumps Workout
7 minute AMRAP:
- 3 Hang power snatches (50/35 kg)
- 7 Box jumps (75/60 cm)
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"5K Row Progression 4." Workout
8 x 400m
@ avg 500m/split 5K TESTYGIG
While the other rows:
A)
40 sec plank
20 sec side plank L
20 sec side plank RB)
10 Hollow Rock
10 Arch Rock
20 Side twist 15/10kg -
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Every 2 minutes for 10 minutes: 3-pos. clean + 1 jerk Strength
Every 2 minutes for 10 minutes: 3-position clean + 1 jerk (high hang clean + hang clean + clean + jerk)
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Press Technique Workout
Drills:
1) Shoulder press
2) Push press / paused
3) Push jerk / paused
4) Split jerk / pausedthen
EMOM 12
2 x SP - PP - PJ - SJ
@ 50% of SP -
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Death by front squat Workout
Front squat, 70 % of 1 RM
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc. -
Back Squat Strength
6 x 4 back squat
- 3 sec count on the way down
- leave two reps in the tank
- rest 3-4 min btw sets