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-
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
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Tempo strict ttb and hspu Workout
4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec.
4X12 Strict HSPU AFAP – rest 90 sec.
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EMOM for 10min, 1Hang Clean + 2 Jerks Strength
EMOM for 10:00-
1 Hang Clean (from mid-thigh) + 2 Jerks
*Begin between 50-60% of max Clean & Jerk, and work to a heavy (non-maximal) complex.
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