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-
Bear Complex Workout
1-1-1-1-1 press = 60 lbs
then…
“Bear Complex” = 55 lbs
1 power clean
1 front squat
1 push press
1 back squat
1 push press
7 rounds5 rounds
Work up in weight as you progress through the rounds. If you put the bar down during the 7 rounds, you’re done. Your score is the highest weight used for a full 7 rounds.
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Integrated Fitness WOD Workout
Skill:
2x10 Box jumps (up & over)
Tabata bar jumps (17 Reps)WOD: AMRAP 15 minutes
- 8 Front Squat (95#)
- 8 Toe 2 bar
- 8 Reverse burpeesSpecial exercises
- Box Squats 1x10 155#
- Back squat 1x10 185#
- Hyper 2x12 70#
- 500m row (1:46.8) -
Double unders, chest-to-bar pull-ups, and hang power snatches Workout
For time:
- 120 double-unders
- 60 chest-to-bar pull-ups
- 60 hang power snatches
- 120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell -
Chest to Impress 2 Workout
Flat Dumbell Bench Press:
- 3 rounds: 30kg x 5 = 300 (each arm)
36kg x 5 = 360
42kg x 5 = 420
TOTAL = 1,080Incline Barbell Bench Press:
- 3 rounds: 60kg x 3 = 180
80kg x 3 = 240
90kg x 3 = 270
TOTAL = 690Decline Dumbell Bench Press: (each arm)
- 3 rounds: 30kg x 5 = 300
34kg x 5 = 340
38kg x 5 = 380
TOTAL = 1,020Flat Bench Butterfly Curls:
- 3 rounds: 16kg x 5 = 160 (each arm)
20kg x 5 = 200
20kg x 5 = 200
TOTAL = 560GRAND TOTAL = 3,350
