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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Running (Fartlek) Workout
PM
Running
Some Running, Skipping and Walking on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
1x50m Strides on Small Hill (Grass)
15x50m Sprint on Small Hill + 60m Jog (on Grass)
1x50m Strides on Small Hill (Grass)
Some Walking, Running, Skipping and Leg Swings + Static Stretching (Cooldown) -
Invictus June 28 2014 Workout
Total 90 min
Row 1000m
Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
HS/HSW practice for 10 min
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups > 5 ring dips
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
Result: 4+3
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
8/6 Handstand Push-Ups 1 abmat
Rest exactly 4 minutes, and then . . .
Result: 2+4
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
Result: 2+13
D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95) = 43kg
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder
Result: 8 C2B + thruster
E.
Own additional set: for time:
50 pull ups
Result: 4.42 -
Invictus July 21 2014 Strength
Total 105 min
2 sets of:
10 T2B. 10 box jump, 10 lunges, 10 wall ballSkillwork: MU practice for 20 min
A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
For time:
Row 2000 Meters
Result: 8.17.3, 2.04.3/500m
avg/max HR 174/187 -
Fitness Workout
A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 secondsB.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds -
Track (Sprinting Drills, Pole Vault, High Jump) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Jumps (12-step)
2xHigh Jump Circle Runs
High Jump Fosbury Flop Takeoffs up to 1.70m (springboard)
1 Lap of the Infield + Static Stretching (Cooldown) -
Power - January 8th Workout
5x5 front squats - Heavy
Rows 6x5
pull ups 8xMAX reps
Glut ham raises 4x10 (use sled for leg leverage) -
Strict Press & HPC/MU/Box Jumps Workout
Strict Press
3/3/3
Ended on 140x43rds
5 Hang Power Cleans (185, scaled to 165)
5 Muscle Ups
12 Box Jumps13:58
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