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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SWK WOD 6 Workout
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Operation Peak Performance Workout
Front squats (130) (37)
Weighted Pushups (25) (37)
25m Sprints (9/8/8/9) (35)
Dead Hangs (6/6/4) (16)
Sand Bag Getups (51) -
Wednesday may be Hump day, but Errryday is Pump Day 💪🏽 Workout
MVMT Prep
Lax Ball - Forearm, Tricep, Piriformis
Lizard stretch with Reach
Beast Wave
Beast Torsion Control
Dowel Series
- passthroughs
- press
- External rotation
Mini Banded
- Kick Backs
- Glute Bridges
- Clam Shells
- Squats** 1min Max Burpees**
(15)
Strength One
BB Front Squat 5x5
SA DB Row 5x5/(15)
Track and Fuel Prep
It's a Repeat Peeps!
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Lots-a-Legs Workout
Strength Progressions:
Back Squat Ladder - 5-5-5-5-5-5-5-5 (below parallel)
Weights (lbs) - 225, 315, 355, 405, 405 (3 only), 355, 315 (10 reps), 315 (8 reps)
Note: did 21 HRPUs between each setWOD: (not done for time - alternating sets- 5 rounds - no more than 2 to 3mins between sets)
Front Squats - 5-5-5-5-5
Weights - 225, 225, 225, 225, 235
Dead Lifts - 5-5-5-5-5
Weights - 315, 315, 315, 315, 355 -
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Saturday 110521 Workout
Run 1200m
Rest 1 minute, then
As many reps as possible of:
5 minutes of Wallball shots, 20 lbs / 14 lbs
4 minutes of Kettlebell swings, 1.5 pd / 1.0 pd
3 minutes of Doubleunders
2 minutes of Box Jumps, 24" / 20"
1 minute of True Push-ups (Hand release as bottom)Performed the workout with a 10 lb vest.
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Bench Press Strength
Every two minutes, for 10 minutes (5 sets):
Bench press
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Bench press x 8-10 reps @ 75-80%