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-
5 rounds of triplet: Ring Pushups (weighted and various styles), Goblet Squat x10, Kettlebell snatch and single arm switch swings Workout
5 Rounds of the following triplet:
Ring Pushups (various styles and weighted)
Goblet Squat x 10
kettlebell snatch (5 each arm) + 10-14 single arm switching mid air KB swings -
02032016 Workout
AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2. -
Sisson Workout
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter runIf you've got a 20-lb. vest or body armor, wear
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Maandag 29 Februari Workout
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Donderdag 3 Maart Workout
AFAP (As Fast As Possible)
4 rounds for time of:
10 Power Snatch 42,5/30 kg
15 pull-ups
20 push-ups -
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6-8 rounds of: Power Clean, Front Squat x 5, Push Jerk x 3 (should not put weight downfor each round) Workout
6-8 rounds of the following:
Power Clean
Front Squat x 5
Push Jerk x 3
(Once you start, do NOT put weight down for complete cycle/ round) Try to build to a heavy weight with good form. -
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16.2 Open workout Workout
RX:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.Stop at 20 minutes.
Scaled:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.Stop at 20 minutes.
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3 rounds of OHS + pullup Workout
every 3 min, 2 rounds
min 00-03
10x ohs 40kg
10 pullup
min 03-06
12x ohs
12 pullup
min 06-09
14x ohs
14 pullup
