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-
Sunday Funday Workout
Snatch complex - 50kgs - 8 sets
2 snatch/1 OHS squat5 sets - 55kgs
3 push press, 2 push jerk -
Monday Workout
Strength:
Back Squats
5x5 - 98kgsWOD1 x5 40kgs - 11:19
Pwr Cleans x 5
Frnt rck Lunge x 10
Push Press x15WOD 2
Swings 10x10 (10sec rest)
24kgs -
Last of the year Workout
Capacity test:
row 500m - 1.33Strength:
Pull Ups (60sec rest)
10x3 (using arm kb - 20kg)WOD 1 50kg - 8.35
Pendlay Row
Front Squat
10 to 1WOD2 x 3 rounds - 8.09
Row 200m
Wall Balls 20
Double Unders 40 -
2nd Workout
-
Tuck Jumps Workout
5 sets of 15 seconds Wall High knees (
).
Workout
Complete 10 rounds of the following as fast as you can:
1. Tuck jump 20 RepsDo the jumps as fast as you can. Do them in one straight set. Rest 90 seconds between efforts.
-
-
-
Track (Running Circuit Training) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Running Intervals and Bodyweight Exercises in the Infield (pushups, tuck jumps, situps, back extensions etc)
Gymnastics (Glide Kips, Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU, 5 UB Ring Muscle-ups)
1 Lap of the Infield + Static Stretching (Cooldown) -
Circuit Workout
A1) press @ 1212, 4-6 reps, rest 30 sec
A2) db lunges, 12-16 quality steps, rest 30 sec
A3) 8-12 “perfect” push ups (scaled with standing push-up), rest 30 sec
A4) 10 tall box jumps (step down), rest 90 seconds;
4 sets
+
Extra credit:
30 sec side plank (right)
rest 30 sec
30 sec side plank (left)
rest 30 sec
x 3 sets -