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-
Track (Hurdle Drills, Sprinting Drills, Strides) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.84m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
8x80m Strides on Grass (short rest)
3x10 Pullups
3x15 Decline Pushups
4 Laps of the Infield + Static Stretching (Cooldown) -
DB Shoulder Press, Walk Workout
Work up to 50's for DB Shoulder Press
Pull-Up - testing bicep
ab wheel roll-outs - 3x10
30 min walk -
14.3 Open WOD - Deadlifts & Box Jumps Workout
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb. ** 18 @ 275
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch -
3-13-14 Wendler (Back Sq, Front Sq) & Metcon Workout
Wendler:
Back Squats - 2x215, 2x245, 5x280, 3x320, 1x360
Front Squats - 3x185, 3x205, 5x220, 3x245, 1x2753 Rnds: 500m Row, 10KBs (53lbs), 10 Burpees
Time - 9:53
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Countdown Workout
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Lunge, rows, chest press Workout
20-16-10 reps for time of:
Walking lunge, 45 pound plate overhead
Bent-over rows, 50 pound
Chest press, 50 pound dumbbellsTime: 10:03
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