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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shoulder press/pushpress strenght development week 1 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight you did the 6 reps -
Beginner front squat Strength
Descending sets from 12 reos (12/10/8/6/4/2) aiming to load the bar after each set to reach 2 rep Max.
Perform 1 more set of 20 reps at the weight of set 3 -
Met-Con 24112015 Workout
Then, depending on your weaknesses, choose TWO of the following:
4-5a. Met-Con
AMRAP 20 minutes
15 Shoulder to OH 115/75lbs
15 KB swings 53/35lbs
15 Assault Bike calories4-5b. Bitch Work
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 1
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.4-5d. Accessory/Gymnastics
EMOM 10 minutes – Both movements in the same minute
30 Double-unders
10 Unbroken CTB pull-ups -
Interval Work 24112015 Workout
21 Dumbbell thrusters 50’s/30’s
6 Legless rope climbs
Rest 2 minutes
15 Dumbbell thrusters 50’s/30’s
4 Legless rope climbs
Rest 1 minute
9 Dumbbell thrusters 50’s/30’s
2 Legless rope climbs -
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With a running clock Workout
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Box jumps and HSPUs (main site SUNDAY 151122) Workout
Complete as many rounds as possible in 10 minutes of:
- 20 box jumps, 24-inch box
- 10 handstand push-ups