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-
3 Pause Overhead Squats Strength
3 Pause Overhead Squats
10 seconds in bottom position
Light weight3 Pause Overhead Squats
5 seconds in bottom position
Medium weight3x3 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect repsRest 90-120 seconds between sets.
Use weightplates under heels to get deeper than normal.
Focus on doing reps with optimal technique.
All sets from floor. -
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DB snatches, pistols and OH walking lunges Workout
For time:
- 60 dumbbell snatches (alternating and heavy)
- 50 pistol squats
- 40 m overhead walking lunge
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Strength Support (Upper body) 9. Workout
4 Rounds:
5 x Shoulder Press (2 sec pause at the bottom)
2min rest
5 x Chin Up (2 sec pause at the top)
2min rest
AHAFA or Same as previous
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Conditioning Workout
EMOM 24 (6 Rounds)
1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump 60/50cm
4) Rest*5 Pull-Ups
10 Push-Ups
15 Air SquatsScore is total amount of burpee box jump!
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