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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Pullups, Box Jump, KB Swing Workout
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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 :)
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Back Squat Pyramid Strength
5/5/4/3/2 reps increasing weight
1/1/1 near max weight
1/2/3/5/10 decreasing weight
Finisher 50xBW -
Del Workout
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Dirty Thirty Workout
Warm up
One Lap Around Building
Mobility
Review all Dirty Thirty Movements
WOD - Dirty Thirty
30 reps of each
Jumping Pull-ups
24" Box Jumps
KB Swings 35#
Walking Lunges
Knees to Elbows
Push Press 45#
Back Extensions
Wall Balls
Burpees
Double UndersThis was a fun WOD and I flew until I hit the end of Wall Balls..and Burpees and DU's. I for sure want to revisit this.