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-
-
-
-
17.12.2025 Warmup Workout
3 rounds :
3 hang clean high pulls
3 hang muscle cleans
3 strict presses
3 tempo front squats, tempo 53X1
3 hang power cleans
3 no feet squat cleans
3 hang (squat) cleans– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
-
Day 19.2 Strength
5x (2 Clean Deadlift + 2 Power Clean) No touch and go, build up to a heavy set
- 2min rest between sets
-
-
-
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 -
Pre WOD Workout
5 x 30s. on 30s. off
20 DU's + AMRAP toes to bar
Score is total reps of toes to bar
Use scale you already know how to perform, today is about getting volume in.
RPE 6–7, Sharp and controlled effort
Coach tip
Stay relaxed on the double-unders
Focus on efficient, repeatable toes-to-bar reps