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-
Wallball/Muscle Ups Workout
Power Snatch work @ 135lb.
50 wall ball
10 MU
40 wall ball
8 MU
30 wall ball
6 MU
20 wall ball
4 MU
10 wall ball
2 MU19:33
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Chest and back stuff Workout
Weighted Pull Ups:
- 30kg x 1, 40kg x 1, 50kg x 1, 55kg x 1 + 21, 15, 9 butterfly pullups to finish 1:1 rest.Barbell Bent over row followed straight after by upright dumbell row
- 40kg x 10, 16kg x 8 (each arm)
- 50kg x 7, 16kg x 8
- 40kg x 10, 16kg x 8Incline Barbell Bench Press:
- 60kg x 5, 80kg x 3, 100kg x 1Decline Dumbell Bench Press:
- 42kg x 5, 46kg x 3, 50kg x 2, 26kg x 18 (each dumbell) -
Wendler Bench Press Workout
Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5 -
Pauly & Jamies Mingas Thurs Ses #2 Workout
30 x 40kg Barbell Overhead Lunge with Left Leg
30 x 40kg Barbell Overhead Lunge with Right Leg11min AMRAP Pyramid
2 x Bar Facing Burpees - Add 2 each round
1 x 40kg Clean & Jerk - Add 1 each round
Total = 8 Rounds + 6 burpees2 Minute Straight arm Plank
5min Partner AMRAP
40kg Barbell Bent over Row - can't drop the bar.
Total Matty O & Bretto - 115reps50 x 10kg Wind Mills
50 x Diamond Situps
50 x Oblique Plate Twists
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11.17.2011 Workout
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Wall Climbers-KB Snatch-TTB Workout
20min AMRAP
3 Wall Climbers
10 KB Snatch (2pd)
15 TTB5 rds + 3 Wall climbers