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-
Pollen Popper Workout
EMOM 24 min
1) Shuttle run, 1 rep = 15m
2) Bar MU
3) front squat 61/43kgChoose reps and scale accordingly to your needs
RPE 7-8
Goal & Intensity:
- Combine body control, strength, and conditioning at a steady intensity. Score is total reps.
Execution:
EMOM 25 min (one movement per minute):
Shuttle run (1 rep = 15 m)
Bar Muscle-Up
Front squat
Choose reps to match your capacity
- Progress: Pick versions and reps you can consistently perform each round.
- Tip: Build success into every minute with smart scaling and no rush, 25 min can feel super long if you start too hot out the gate....
RPE: 7–8 /10 – challenging but sustainable. -
14.5.2025 Clean & Jerk Strength
Power Clean + Hang Squat Clean + Jerk
12 x ( 1+1+1 ) x Every 2:00.
You can go heavy, but Pressing not allowed in Jerk.
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Pre-Workout Skill Strength
EMOM 8
2 Hang Power Cleans with pause +
2 Push Jerks with Pause
- Build up on weight -
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Power snatch 3R Strength
Power snatch: 3 repetitions.
Starts from the ground and catch in a small squat.
Build up to a 3 rep (TM = Training Max)
Go as heavy as form allows, AHAFA
Post three heaviest triples.
Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up
Power snatch 1R:
https://www.wodconnect.com/workouts/power-snatch-1r -
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