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-
Power Clean Strength
Set 1 – 70% – 2 Reps
Set 2 – 80% – 2 Reps
Set 3 – 90% – 2 Reps
Set 4 – 90% – 2 Reps
Set 5 – 90% – 2 Reps
Set 6 – 90% – 2 Reps -
-
Weighted lunges and swings Workout
30-20-10:
- weighted lunge (with two kettlebells in front rack)
- kettlebell swings (pick a heavy kettlebell or two)
Do 30-50 hollow rocks after each round. Add more weight as the reps decrease.
-
-
-
Row 4x1500m, 90sec rest Workout
Row 4x1500m with 90sec rest
These are not all out! RPE 3 to 4.
Target: Keep a steady and repeatable pace. All sets within 3sec.
-
Basic Conditioning I Workout
45min running clock:
400m run (both)
YGIG
5/5 Kb snatch
5/5 Kb clean
5/5 Kb windmill
10 Kb swing
10 Kb goblet squat*for quality and light weight, HR @ 60-70%
-
Clean 5x3 Strength
Clean 5x3 (same weight as last week)
If you are new, focus on technique and don't worry about the loading.
-
Basic Conditioning I Workout
-
Core Strength Workout
1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)2. Lateral med ball throw
Tabata – 20 on/10 off3. Rolling Planks
- Accumulate 50 (25 each side)
with as little rest/sets as possible