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-
Push pull ladder Workout
Push pull ladder
Level 1:
1 to 6 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Level 2:
1 to 8 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Level 2:
1 to 10 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Bonus:
4x25 Sit-ups.
Timecap 15 min. -
Sissy test Workout
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Strength by Feel Cycle (w2 d2) Workout
Overhead squat - 2RM; 90% x 2 x 2
- 85x2 / 105x2 / 115xFail
- 95x2 / 95x2
Push press - 90% (of tuesday's 5RM) x 5 x 3
- 115x5 / 115x5 / 115x5
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- 225x5 /225x5 /225x5
Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- 120x5 / 120x5 / 120x5
Front/side planks - 2 x max (add wt if more than 1 min hold)
- Front 58 / 30 / 30
- Side 33 / 25 / 25 -
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Rowing, step-ups and sit-ups Workout
Complete as many reps as possible in 2 rounds of
2 minutes of rowing, for calories
2 minutes of weighted step-ups on to a 24/20 inch box, use a 60/40 kg barbell
2 minutes of ab-mat sit-upsRest 2 minutes between each exercise. Your total score is the number of calories rowed and number of reps completed for both rounds combined.
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Triplet of: 10 Deficit Romanian Split Squat, 8-10 weighted Back Extension, 6 Snatch Balance Workout
5-6 sets of the following Triplet:
10 reps (5 each leg) Deficit Romanian Split Squat (with rear leg elevated on bench)
8-10 Back Extensions (using 25 lbs plate on back)
6 Snatch Balance (speed and pushing under the bar into the catch) -
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1-18-2012 Workout
10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press) #155
800M Run/Row
50 Sit ups