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 Strength
Snatch always to squat if not mentioned otherwise.
1 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch
EMOM 10
3 pos power snatch
- built weight across, start at 50%
- high hang, low hang (just below knee, not touching the floor), start -
Barbell cycling Workout
If you did class trough out the cycle, take it again for the test.
"MACHO MAN"
TEST
EMOM 20
3 Power Clean
3 Front Squat
3 Push Jerk
@ 70/50kg or 52% C&J
3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold
2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk
DT prog.
5x every 3 min
50 du
3 dl + 2 hpc + 1 stoh
choose a weight you can go unbroken when out of breath. Could be same weight you used for the initial DT test. Keep in mind on Saturday you are re-testing DT -
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COOL DOWN Workout
5min run/bike/airbike
10 Empty Barbell Muscle Snatch
10 Empty Barbell Good Morning
10 Empty Barbell Back Squat -
WARM-UP Workout
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Optional Gymnastics by Erik, Day 2 Workout
Day 2
Handstand walking5 min practice slow & controlled weight shifts video
-in front support (push up position)
-in handstand
-GO SLOW and get a good feeling of supporting weight on one hand!
5-10 min handstand walk practice
Drills from easier to harder:
1) assisted handstand walk (ask a friend to help you)
2) kick up to handstand and walk towards a wall video
3) max distance handstand walk
4) handstand walk with stopping in handstand every 2 m -
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10rds for time Workout
Ergo *
10 Bar Over Burpee- Row 500/400m Ski 500/400m Bike erg 1000/800m Assault Bike 30/24cal
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CFPORVOO WOD 20.2.2021 Strength
5 rounds to find max weight in complex
2 front squats
1 jerk
2 back squats