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

deadlifts, pushups Workout

21-15-9

deadlifts, 65 lbs
push-ups, knees
Team Williams Throwdown Workout

Team Williams Throwdown
Week 3 Day 7 Workout

50 double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
Running and Tabata Workout

4 Mile run
Time: 39:00

Tabata:
Burpee
KB Snatch 55#
Toes to Bar
Ring Dips
Slam Ball

4 Mile Run
Time: 42:00
Sleds and Balls Workout

10 Min Amrap
High Bar Sled Push 50 Feet
15 Wall Ball UB 30#
15 HRPU

Low Bar Sled Push 50 Feet
15 Wall Ball UB 30#
15 HRPU
710 AM Core and Endurance Workout

Run 5k
26:11

100 situps
710 Training Workout

20 minutes incline treadmill
10 minutes stepmill intervals

3 Rounds:
Barbell Side Lunge 10x each side (65)
Good Morning 10x (65)
Decline Sit ups 20x

3 Rounds:
Bent over Pendlay Row 8x (65)
Inverted Row 8x
Renegade Row 8x each side (30lbs)

3 Rounds:
Bench Press 5x (115)
Reverse Crunch 10x

3x10 Reverse Hyperextension
3x15 Lat Pulldown
AM HIIT Workout

10 Rounds
60 seconds Airdyne
15 Box Jumps (drop 1 rep per round) to 24" box
Training with Brock Workout

OH Squat 4x5 @ 55

Snatch High Pull from Block #2
5x3 @ 87

Clean Single from Block #2
83-88-93-98-103
Drop to 70% 5x2 @ 73

30x each side 1/2 Turkish Get Up (8kg)
Push Jerks plus Annie Workout

10 rounds

30 sec push-jerk
30 sec rest

65 (started with #70)

Need a training program?

deadlifts, pushups Workout

Team Williams Throwdown Workout

Week 3 Day 7 Workout

Running and Tabata Workout

Sleds and Balls Workout

710 AM Core and Endurance Workout

710 Training Workout

AM HIIT Workout

Training with Brock Workout

Push Jerks plus Annie Workout

65 (started with #70)