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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Back Squat Strength
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90% -
Deadlift Strength
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
Rest as needed -
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Assault bike & dball GtOS Workout
For time:
12cal assault bike
10 dball ground to over shoulder (50kg)
12cal assault bike
8 dball gtos
12cal assault bike
6 dball gtos
12cal assault bike
4 dball gtos
12cal assault bike
2 dball gtos -
Eira WOD Workout
Hang Power Snatch
3 x 3
@ 40 kgSnatch Pull
3 x 3
@ 60 kgOHS
3 x 3
@ 50 kgConditioning
For time:
21-15-9
Sumo Deadlift High Pull @ 42,5 kg
Push Press @ 42,5 kg
Lateral Burpees -
For time Workout
800 Meter Run
6 Rounds “The Chief” (60/42.5)
400 Meter Run
4 Rounds “The Chief” (60/42.5)
200 Meter Run
2 Rounds “The Chief” (60/42.5)“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
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Clean & Jerk Strength
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%