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-
8-8-15 Sprints and Stairs Workout
150m - slow - recovery/injury - 3x150m - 27.15, 25.91, 24.4
Stairs - 20x15 reps - 300 total stairs -
Warm up Workout
2 rds:
1min. Row/Bike
10 Air squat
5 Inch Worm2 rds:
30s. Row/Bike
8 Deadlift
8 Front squat
8 Push pressMobility...
3x 3-position squat clean
3x 3 Split jerk
3x complex (Add weights)
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PÄIVIN ERGATHLON Workout
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Fuel West - Sunday Partner Sweat Workout
Sunshine suicides
Banded Partner run
Overhead slams
Slamball chest passes
Mountain climbers
Kettlebell swings
Hurdle hops
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Bootcamp Workout
Emom 32 min.
8 rounds:
Hans stand/wall climing
Strict toes to Bar
Box jumps
RestWarm up
Rowing 1-2 minutes while other partner does:
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Track (High Jump, Running) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump 7-step (approach work with takeoffs, fosbury flop up to 1.50m)
6x200m Runs at 41-43 seconds (2 mins of jogging as rest)
Gymnastics (Pull-Overs, Back-Hip Circles, 2x10 Strict T2B)
Some jogging and skipping + Static Stretching + Foam Rolling (Cooldown) -
Running and some skills Workout
For time:
Run 400m
60m HS Walk
Run 400m
10 Rope Climbs 15′
Run 400m
50 KB Snatches 32/24kg (25l/25r – anyhow) -
Light Strength
A: Broad jumps 8x3
B: Power clean 3x3 + 2x3 + 2x1
C: Deadlift 5-5-5
D: Bench Press 4x10
E: Seated rows 2x6
F: Cable Shoulder Flys 2set -