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-
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Squat Clean 8 sets week 2 Strength
Squat clean
Every 90 sec x 8 week 2
3 reps 75-77,5%
3 reps 75-77,5%
3 reps 75-77,5%
2 reps 80-82.5%
2 reps 80-82.5%
2 reps 82.5-85%
1 rep 85-90%
1 rep 90-95%-no need to be tng, full reset between reps
-second week and heavier %
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Rise of the Reps Workout
EMOM 20
1) bar/ring Muscle up
2) pistols
3) HSPU
4) rest
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Goal & Intensity:
Focus on performing high-quality reps with efficient technique—your first and last reps should look the same. Choose challenging yet controlled rep numbers per your own level to suit your needs, prioritizing consistency and movement control.Desired RPE/Effort: 7 (70% effort)
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6.11.2024 AMRAP 8 Workout
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3-5 sets, Banded Snatch Drills Workout
3-5 sets, Banded Snatch Drills
Don´t go snatching after this, it won´t go well. This is just an accessory work for your snatch and to make your shoulders stronger. Add loading and play with the resistance.
3 Snatch Pulls
3 Muscle Snatch (on your toes)
3 Power Snatch
3 Snatch
3 OHS -
Metcon Day Workout
Partner WOD
20min AMRAP
A) Run 400m
B) AMRAP:
3 Power Clean (70/50kg)
3 Front Squat
3 Jerk
9 C2BOne runs 400m while other does AMRAP of B. Switch the roles and continue the AMRAP. Scale the weights if needed. If you do this alone, run 400m and do B the same time it took you to run.
RPE 3-4
Score=total reps
Rest 5min
Partner WOD
10min AMRAP
“I Go, You Go”
1-1-1, 2-2-2, 3-3-3...
TTB
Burpee
DB Snatch (22,5/15kg)Add one rep on each round. See how far you can go.
RPE 3-4
