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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Test 3 Workout
Tabata Squat
Max reps of Muscle-ups in 4 minutes (modified to max pullups)The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
12x45=540
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Oly Lifting Workout
Weightlifting
Snatch - (40kgx3x2, 50kgx2x3, 60kgx1x3)
3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
3x5 Single-Leg Hip Thrusts + 5 Dumbbell Rollouts -
Oly Lifting Workout
Weightlifting
Snatch - (40kgx3x2, 50kgx2x3, 60kgx1x3)
3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
3x5 Single-Leg Hip Thrusts + 5 Dumbbell Rollouts -
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Wallball + power snatch + ring dips Workout
WOD #1: Tabada
Wallballs
about 60 - 7 was lowest score for roundRest 3 Minutes
7 Minute AMRAP
7 Power Snatch (65)
9 Ring Dips (mostly banded)
Finished 3 rounds -
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