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-
21.1 Workout
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-undersTime cap: 15 min.
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Push Jerk + Split Jerk Strength
6 Sets Of Push Jerk + Split Jerk
Set 1: 1+1 @70% of 1RM Push Jerk
Set 2: 1+1 @70%
Set 3: 1+1 @70%
Set 4: 1+1 @70%
Set 5: 1+1 @75%
Set 6: 1+1 @75%
- Rest 2-3min btw sets -
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Hang Clean + Clean Strength
6 Sets Of Hang Clean (above knee) + Clean (floor)
Set 1: 2+1 @70% of 1RM Clean
Set 2: 2+1 @70%
Set 3: 1+1 @75%
Set 4: 1+1 @75%
Set 5: 1+1 @80%
Set 6: 1+1 @85%
- Reset after hang cleans
- Rest 2-3min btw sets -
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Monday Weightlifting Workout
Weightlifting
Warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatchA. Power Snatch + Hang snatch + snatch
2 sets @60% , 2 sets @65% and 1 set @70%
rest 1.5-2 min bwn sets
sharp liftsB. Snatch Balance 5x3
2 sets @70%
3 sets @75-85% of 1rm snatch
rest 1-1.5 min bwn setsC. Back Squat 5x3 reps @75,80,85,85,85% of 1rm
rest 1.5-2 min bwn sets -
Monday WOD Workout
2 sets
For time:
20 weighted box step ups (15/22,5kg on shoulder) 1 DB (50/60cm)
20 db hang c&j alt hand
10+10 single arm db oh lunge walk steps
20 db snatch alt hand
rest 1:1 bwn sets
time target 4-5 min, cap 7 min.
score is total time of both sets. All movements, keep quality and good technique and remember to breath. goal should be unbroken sets and resting period pretty short. -
Ring MU Workout
(this is class programming, i have added things to do if performed outside of class)
Ring MU prog 1.0
In class perform as coached
OR
outside of class do:
warm up:
2x 20s. of each
MU Ring row
hollow hold
push up
AND THEN
Complete 5 sets alternating:
L-Chin Ups:
5-4-3-2-2
Ring Dips
5-4-3-2-2
--rest as needed between sets to complete all reps successfully--For the L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips. -