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-
Pull-ups Workout
4-5 sets:
3 Strict Pull-ups
5 Kipping Pull-ups
10 Banded Strict Pull-ups
- Rest 2min btw sets -
Front Squat Strength
3 Rounds:
200m Skillmill Run
20 Front Squats 35/25kg
- Rest as needed btw rounds.
———Then———
7 sets of 1 Front Squat
Set 1: @65% 1RM Front Squat
Set 2: @70%
Set 3: @75%
Set 4: @80%
Set 5: @80-85%
Set 6: @85-90%
Set 7: @85-90%
- Rest 2min btw sets -
Snatch Complex Strength
5 Sets:
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch
- Rest 2min btw sets -
Power Snatch Strength
EMOM 10:
Set 1: 2 @50% 1RM Power Snatch
Set 2: 2 @55%
Set 3: 2 @60%
Set 4: 2 @65%
Sets 5-6: 1 @70%
Sets 7-8: 1 @75%
Set 9: 1 @80%
Set 10: 1 @85% -
Barbell Cycling Workout
4 sets:
10 Burpees
Odd Sets: 10 Clean & Jerks @43/30kg
Even Sets: 10 Power Snatches @43/30kg
- Rest 1min btw setsRest 2min
4 rounds:
6 Burpees
Odd Sets: 6 Clean & Jerks @43/30kg
Even Sets: 6 Power Snatches @43/30kg -
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AMRAP After AMRAP Workout
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Conditioning Workout
4 rounds for time:
15/12cal Row
10 Alt. DB Power Snatches 20/15kg
30sec HS-hold -
Thrusters & Pull-ups (DELOAD) Workout
-
Weighted Pull-up Strength
In 10min (5 sets minimum):
Find 3 rep max Weighted Pull Up——— Rest 3min, then ———
3x10 Unbroken Strict Pull Ups
- Use bands, if needed. Sets must be unbroken
- Rest 1-2min btw set