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-
"Murph" Workout
For Time:
Rx
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing weighted vest 9/6kgSCALED 1.
1 mile Run (1,6km)
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run (1,6km)SCALED 2.
1 mile Run (1,6km)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (1,6km)SCALED 3.
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m RunRPE 4.5 TC 50min
-In this version the bodyweight movements can be partitioned and split however the athletes like.
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Pull-ups, cleans and thrusters Workout
3 rounds for time:
* 15 pull-ups
* 10 hang power cleans (70/50kg)
* 5 thrusters (70/50kg) -
Deadlift & Carry Workout
4 x Every 3 minutes
8-10 tng deadlift
40m kb front rack carry/ d-ball carry -
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Squat (Endurance Progression 9.) Workout
Every 2:30
Goal is to add weight every week or start @ ~xx% of 1RM Back Squat
3 x
1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40% -
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Back squat 3 x 2 + 3 x 4 Strength
Back squat 3 x 2 + 3 x 4
- heavy doubles, not max
- in the set of fours, use more weight than on Dec 23rd
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10 min for quality Workout
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OTM for 10 minutes: Workout
(Halting clean deadlift + Squat clean + Split jerk)
Rest 3 minutes
Three minutes time to find your max weight 2-position C&J (From the
floor and below the knee)