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-
"Basic" vol. 105 Workout
35 min for Quality
2:00 easy cardio
10+10 Single DB Hang Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
10+10 DB/KB Suitcase deadlifts (light/moderate)
10+10 One arm DB Bench/ Floor Press (light/moderate)
20 Deadbug's -
-
-
2. Squat Snatch Complex Strength
On the 1:30 x 7
Hang Squat Snatch + Squat SnatchDrop between repetitions. Building in weight
-
Chin-ups, Romanian DL, Side bends, DU Workout
5 RFQ:
6 Chin-ups / 3 BMU
10 Romanian deadlifts (double KB or DB)
15+15 Side bends (KB or DB)
20 DU -
-
Power Snatch + Hang Snatch+ Overhead Squat Strength
15min to Work up to a max of the complex:
Power Snatch + Hang Snatch+ Overhead Squat -
Deficit deadlift Strength
Deficit deadlift
5-4-3-2-2-1-1-1
2min recoveryProceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%,
2r @ 80%, 1r @ 85%, 1 @ 85%, 1r @ 85%Use 10-15kg plate under your feet.
-
Weighted Pull up and Ring dip Workout
W. Pull up: 4x8
(Rest 2min between sets)W. Ring dip: 4x8
(Rest 2min between sets) -