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-
6/29/15 Workout
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Clean and Jerk Workout
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Sled Pull & DB C&J Workout
Three persons, five rounds, I go You Go:
60m sled drag
10 DB Hang Power Clean & Jerk -
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6-25-15 Sprint Intervals Workout
150m Sprints - on track - rolling - 5x150m - 26, 23.4, 22.3, 21,7, 21.7
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6-24-15 GHDs, BJs, DUBs, Back Sqts, Pwr Clns Workout
5 Rnds - 10 GHDs, 5 BJs (30'"), 30 DUBs
Back Squat - 5x185, 5x215, 5x235, 5x265, 5x305, 5x325, 5x285
EMOM - Pwr Clns - 165lbs - 1,2,3,4,5,6,7 -
Performance Workout
A.
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + CleanBuild over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
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Competition Strength
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday -
Competition Workout
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet -
Invictus September 6 2014 Workout
Total 105 min
Skillwork: 10 min of HS/HSW practice
3 sets of: 300 m row, 4 squat cleans, 5 push ups
Squat cleans 4x25, 4x30 35 40 45 50A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters > 300 m
Run 400 Meters > 300 m
6 Squat Cleans (225/155 lbs) = 70 kg > 52.5 kg
6 Muscle-Ups > 8 ring dipsResults: 7.07, 7.11, 7.03, 7.17, 6.40
Avg/max HR 162/186B.
Three sets of: > 2 sets
60 seconds of L-Seated Legless Rope Climbs > rope climbs x 3 reps
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013 5kg x 8, 8, 8
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011 25 lbs x 10, 10, 10
Rest as needed
