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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Competition Strength
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Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weightRest as needed, but at least 3 minutes between sets. Leave the weights on the bar when you finish, you’ll come back to this.
Movement Standard – Your butt must remain on the bench throughout the lift.
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Fitness Workout
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Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 repsB.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats -
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Drunken Russian Workout
Warm Up: 100m Run, 10 MB Squats, 100m Run, 10 MB Lunges, 100m Run, 10 MB Sit Ups, 100m Run, 10 Burpees, Banded Hip Distraction
Focus 1: Back Squat
4 x 3 at 75% of your 1RM. Target a 10lb increase / week from last time.
Metcon: “Drunken Russian”
Ladder down from 10-1 for Time
KB Swings (55/35)
Russian Twists (45/25)
Burpees
Score: Final Weight Used/ Time