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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Tabata Workout
Tabata -
Row, for Cals - 63
BJ, 24/20 - 81
DB Push Press, 45/30 - DNF neck
Dead lift, 225/155 - 32 -
WOD and Judge Workout
warmup: 2x (10 goblet squats, 10 spiderman, 10 kb swing, 5 burpees, 5 oh press (pvc1, bar2))
WOD1:
30 stepups as buy in
5min AMRAP of 5 Front Squat (*55) and 5 KB Swing (35)(*half)
Judge for 5min
WOD2:
30 stepups as buy in
5min AMRAP of 5 Push Press (*55) and 5 Burpee Pull up *jump up
Judge 5min -
Oly Lifting (Power Snatch, Power Clean & Front Squat) Workout
Weightlifting
6x3 Snatch (40kgx3, 50kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg - 65kg - 75kg - 85kg)
3x6 Single-Leg HipThrusts
Half Tabata Plank Hold (with extended arms) -
Track (Pole Vault Sprinting Drills, Pole Vault) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Some Pole Vault Takeoffs (no bend)
Lots of Pole Vault Plant Drills
Gymnastics (Handstand Holds, 2x5 Deficit Hands-to-Shoulders HSPU)
Static Stretching (Cooldown) -
OPT 13.5 Workout
A. Back squat @ 32x1
(3sec down, 2 sec pause at bottom, 1 sec pause at top)
5,5,4,4,3,3,2,2,1,1
2 min rest between sets
+
12 min Cap
20 Burpees
20 C&J, 95lb
20 Burpees
20 C&J, 115lb
20 Burpees
20 C&J, 135lbA. 135-185-205-225-245-265-275-295-305-315; 11:27
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