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-
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
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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 -
Power Clean Workout
EMOM 5:
5 Power Cleans @43/30kg- Rest 2:00
EMOM 5:
3 Power Cleans @61/43kg- Rest 2:00
EMOM 5:
1 Power Clean @80/56kg -
High Hang Muscle Snatch (DELOAD) Strength
3 Sets:
3 High Hang Muscle Snatches @RPE 5
- Rest as needed btw sets