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

1 RM Squat Clean Workout

1 rep max squat clean

205!
Thruster 5x3, Climbing Strength

5 sets of 3 Thruster, increasing weight each set.
SDCF: Run for Cover Workout

TABATA: 10 Rounds EACH

ROCKING PLANKS & STRAIGHT LEG SIT-UPS

THEN:

**100 METER SPRINT/ REST 10 SECONDS

**200 METER RUN/REST 30 SECONDS

**300 METER RUN/REST 30 SECONDS

**400 METER RUN/REST 30 SECONDS

**800 METER RUN/REST 1 MINUTE

**1600 METER RUN

FOR TIME! (POST TOTAL TIME WITH REST PERIODS INCLUDED)
1RM Back Squat Workout

1RM back squat

255
Front Squats, Burpees, Pullups Workout

21-15-9 of:
Front squats (95# / 55#)
Burpees
Pullups
Row Workout

Rowed 1 mile
Pullups, Box Jump, KB Swing Workout

Strength:

5-5-5-5-5 Push Jerk
95-115-135-155(PR)-135

MetCon:
For time:

30 Pullups
30 Box Jumps (24")
30 KB Swings (1.5 pd; 2 pd= Rx)

20 Pullups
20 Box Jumps
20 KB Swings

10 Pullups
10 Box Jumps
10 KB Swings
EMOM heavy thruster Strength

6 min EMOM heavy unbroken thruster
Back Squats Strength

A. Back squat 2×3 70% of 1rm; rest 2mins
B. Back squat 2×2 80% of 1rm; rest 2mins
C. Back squat 2×2; build from 80% rest 2mins
1 RM Bench Press Workout

I got 225 not badly but then failed at 235. Should have tried 230 but I have been basically stuck at 230 for a while so not sure what I am doing wrong :)

Need a training program?

1 RM Squat Clean Workout

Thruster 5x3, Climbing Strength

SDCF: Run for Cover Workout

1RM Back Squat Workout

Front Squats, Burpees, Pullups Workout

Row Workout

Pullups, Box Jump, KB Swing Workout

EMOM heavy thruster Strength

Back Squats Strength

1 RM Bench Press Workout