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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Warmup D17 Workout
EMOM x 15mins
1st - 5 Broad Jumps
2nd - 8-10 Band Pull Throughs
3rd - Assault Bike 30sec (increase pace each minute from easy to tough) -
Segmented Clean Deadlift Strength
3131; 2,2,2,2,2 rest 2-3mins between sets (make all sets this week TOUGH but hold great positions)
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Partial Deadlift Strength
(Set up blocks or a power rack so that the bar rests just below the knee); 3,3,3,3,3 rest 2-3mins - building off last week's loads
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Metcon D17 Workout
5 Sets - Increase effort
10 Sumo Deadlift High Pull
rest 15sec
20 Russian Twists (20/14lbs)
rest 15sec
5 Box Jump Overs (choose a tough height - touch top of box on the way over)
rest 15sec
Row 18/15 Calories (your pace each set)
rest 90sec -
Metcon W3D14 Workout
4 Sets
60 Double Unders (use a weighted rope if you have one)
8 Single Arm Suitcase Kettlebell Deadlifts/arm (Heavy)
5 Dumbbell Strict Press
20m 2-arm Dumbbell Overhead Carry
45sec Forearm Plank
Rest 90sec between sets -
Incline Dumbbell Bench Press Strength
Single Arm - Semi Supinated Grip; 30X0; 4-6/arm x 4 sets; rest 45sec
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Weighted Push Up Strength
20X1; 6-10reps; rest 45sec x 3 sets (plates loaded on back - strict tempo must be held)
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Warmup W3D15 Workout
3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Row 400m/350m
30 Mountain Climbers (15/side)
2 Turkish Get Ups/arm