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-
Hollow body hold variations Workout
Hollow body hold variations:
- Bent hollow body hold - mobility: 5x Cat cow
- Straddle hollow body hold - mobility: 5x Table rock
- Hollow body hold - mobility: Shoulder bridge 30s.Set and rep scheme:
3x12s, 5x12s, 3x24s,
4x24s, 4x36s, 5x36s,
4x48s, 4x60s, 5x60s,Stick with one progression until you reach 5x60s. on it.
Move to next progression and start over. -
Hang Snatch (below knee) + Snatch Strength
12 set, every 60-90sec:
Hang Snatch (below knee) + Snatch
1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
9-12 RPE 4-5Increase the loading after 3 sets.
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15 Min Emom Workout
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Evil wheels and knees to elbows Workout
4-5 rounds in 10 minutes
- 3-5 evil wheels + max reps knees to elbows
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"Nasty girls" mini for quality Workout
2 Rounds for quality
- 50 Air squat
- 7 Muscle up
- 10 Hang power clean 60kg/40kgThere is no time component for this workout so work on positions and technique.
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Lurong Benchmark* Workout
Lurong Benchmark
7min AMRAP
5 x Front Squat
7 x Bar facing Burpees*Hybrid Workout
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10 min AMRAP: Workout
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to OH [35/55kg]
10 Deadlift [35/55kg]
15 Box jumps [50/60cm]
