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-
DL + BP Workout
Work to Heavy DL - 365
6x2 @ 85% of "Heavy DL" - 315
Then - 5x15 Bench
This fell apart, but was still good work
1 set at 185
2nd set split as 12/3
3rd set at 175 split as 10/5
3x10 @ 15550 Pushups - done as 5x10
Stretch/foam roll -
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11-27-13 Metcon (Burpees, BJs, DL, Front Sq, Ring Dips, Pullups) Workout
1 Rnd: 15 Burpee Box Over (50lb DBs, 20" Box), 15 DLs (315lbs), 15 Front Squats (185lbs), 30 Ring Dips, 30 Pullups
Time - 16:58
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Deadlift Clean OH Squat Workout
Do the full Burgener warm-up
Workout
Complete 5 rounds of the following as fast as you can:
1. Dead lift 12 Reps with 40 Kgs / 90 lbs
2. Power clean 9 Reps with 40 Kgs / 90 lbs
3. Over Head Squats 6 Reps with 40 Kgs / 90 lbs -
MGW W snatch, row, ttb wall ball Workout
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Oly Lifting (Snatch, C&J, Back Squat) Workout
Weightlifting
4x3 Snatch (40kgx3x2, 50kgx3, 60kgx3, 65kgx3x4)
4x2 C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2x4)
5-4-3-2 Back Squats (80kg - 90kg - 100kg - 115kg)
3x10 Back Extensions (25kg)
3x5 Barbell Rollouts
3x6 Single-Leg Hip Thrusts (10 Decline Pushups between sets) -
OPT Workout
A. Front Squat 1 RM in 15 min
B. 5 rounds (start each round with the next movement)
200m run
10 Burpees
15 Wall balls
10 T2BA. 330
B. 2:01, 2:04, 2:06, 2:14, 2:02 -
OPT Workout
A. Power Clean build to 1 RM in 12min
B. Power clean AMRAP in 8 min at 90% of AA. 295
B. DNF (elbow strain) -
Fight Gone Bad Workout
“FIGHT GONE BAD“
Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) Some of these weren't pretty 28, 19, 16
kettlebell swing 24/16 (Reps) 26, 14, 12
Box Jump: 20″ box (Reps) 25, 22, 25
Push-press: 75/53 pounds (Reps) 7, 7, 5
Row: calories (Calories) 12, 12, 14
1 minute at each station, rest 1 minute between rounds, 3 rounds total.