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-
Clean & Jerk complex Strength
5 sets of
2 Power Clean + 1 Push Jerk
- no touch and Go reps
- bulid up to Heavy ( daily max )
- 90 - 120 sec rest between sets -
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1. Conditioning Workout
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)rest 3:00
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185) -
Extra Credit 22-01-2018 Workout
- 100 Banded Leg Curls each leg
- Foam Roll Quads x 60s each
- Banded Ab Pulldows: 50-100 Total Reps
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Endurance Workout
For 40 minutes:
8 burpees
1 rope climb
12 box jumps / step ups
1 rope climb
1000/800 m row or 4 min run
2 min restUse weight vest, 10/5 kg.
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Accessory work Workout
3-4 rounds, rest as needed:
15-25 GHD Sit-Up
6+6 Seated DB Press
10 Banded Pull-Apart -
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Double Tabata - Wall ball & Box jumps Workout
Tabata for 4min(20s. On, 10s. Off)
Wall ball shots
2min Rest
Tabata for 4min(20s. On, 10s. Off)
Box jumps -