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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Wednesday Workout
A. Front Squat:
5 @ 70%
3 @ 80% 4
2 @ 85%
sets 4 - 7: 1 @ 90-95% (3:00)B. Clean Pulls - 5 x 1 at 110-120% of Max Clean rest as needed
C. Hang Squat Clean - 2 Reps emotm for 10min (last 3-4 sets should be challenging) feel dictates load
D. 6 sets of:
:45 max reps Strict HSPU
:15 rest
:45 Strict Pullups
:15 rest
:45 Strict Ring Dips
:15 rest -
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Look, no Hands! WOD Workout
5 x 1 min wall sit
5 x 30 sec Hollow Body hold
100 Bulgarian Squats (50L/50R) -
Conditioning, o/h weighted lunges, pack walk Workout
5 x
5 pull-ups
10 push ups
15 squats100m o/h whetted walking lunge (20k)
Break for 1 hr (travel to work)
45 min pack walk with 15kg
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Back Squats, mini amraps Workout
3 x
200m run
10 back squat 35kBack Squat
3 x 65k
3 x 67.5k
6 x 72.5400m run then max wall ball (44)
400m run then max box jump (32)
400m run then max push press 35k (40)
400m run then max burpees (20)Each amrap is 4 mins. 30 sec rest between AMRAPs