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-
Upper Workout
50x Pull-Up ASAP (As Strict as Possible) 8-9-8,5,5,5,5,5
3x10 Front Raise - 25# DB's
3x10 Lateral Raise - 25# DB'sThen,
Seated DB Press
1x10 @ 2x30# DB's
1x10 @ 2x40# DB's
3x10 @ 2x50# DB'sThen Bench Press @ 115#
Max Reps to Failure for 5 sets
Rest 2 minutes between sets
15,16,17,18,12Then:
25x Pull-Up ASAP (As Strict as Possible) 5,5,5,5,5 -
Front Squat / Handstand PU / 25 DU Workout
Strength: Clean, 3-3-3-3 (70%) Bonus* Clean Pulls 3-3-3-3 (heavy) WOD 5 Rounds for Time: 3 Front Squats (70%) 5 Handstand Push Ups 25 Double Unders
Cleans: 135 x 4
11:15 -
EMOM and 15-12-9 Workout
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Oly Lifting (Snatch, C&J, Push Press, Back Squat) Workout
Weightlifting
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx2+1 Fail)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2, 87kgx2)
5-4-3-2-1 Push Press (50kg, 55kg, 60kg, 65kg, 70kg)
5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts
2x10 Strict T2B -
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EMOM Cleans/Front Squata Workout
WOD: Snatch Complex EMOM 10 Minutes: Snatch Deadlift Full Snatch (Yes, that means squat) Overhead Squat Weight should be 75% of 1rm of whatever lift is the lightest for you. Core: 100 Sit ups (weighted if possible) 100 Supermans
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Track (Hurdle Drills, Sled Resisted Sprinting Drills, Long Jump, Sled Resisted Sprints, Rope Resisted High Knees/Bounds & Jumps) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
8x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
About 10 Long Jump Pop-ups (16 steps)
4x40m 5kg Sled Resisted Controlled Sprints
6x40m Rope Resisted High Knees & 20 High Knees
6x40m Rope Resisted Alternating-Leg-Bounds & 20 Double Leg Jumps
Gymnastics (Some Handstand Holds, 5 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)