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-
Invictus competitor day 1 Strength
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 repLoading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
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Invictus competitor day 1 Strength
Every minute, on the minute, for 6 minutes:
Front Squat x 1 repLoads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) -
CFPR Workout
15/12/9
deadlift
down & up3 min rest
15/12/9
hang power clean
burpee3 min rest
15/12/9
push jerk
burpee lat jumprx: 70 / 45 kg
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300 reps engine Workout
50 wall ball
50 KB swing 28/16
40 squat
40 DB snatch
30 sit-up
30 back extension
20 burpee
20 thruster 20/10
10 push-up
10 pull-up -
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Competitor 08072014 Strength
Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises -
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Olympics & strength Strength
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2 couplets of: Snatch Balance x 5 & 10 Chest to Bar pullups followed with couplet of: OHS x 5 and 10 Toes to Bar followed with quick burner of DUs Strength
Start off with couplet of:
5 rounds of:
Snatch Balance 95 lbs x 5
Chest to Bar pullups x 10
5 rounds of:
OHS x 5
Toes to Bar x 10followed up with quick burner for about 150 - 200 DUs.