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-
Assault 1/1 30 min Workout
Assault bike 1 min on 1 min off for 15 rounds totaling 30 mins.
Mark calories as the result. -
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Speed and Quickness 3 Workout
Warmup
300x single unders
10x banded goblet squats
10x crab walk
10x monster walk
10x banded clam shells per side
10x banded single leg hip bridges per side
10x banded pull aparts
10x banded underhand pull aparts
10x banded external shoulder rotation
10x banded shoulder pass throughsConditioning: Speed and Quickness
4 Rounds of :45 work/:15 seconds rest
-truck bed jumps
-hammer swings (alt. direction each round)
-banded ski-ergs
-banded transverse twists (alt. direction each round)
-Mjolnir hammer snatches (alt. hand each round)
-heavy bag striking (focus on speed)Smoker
-5:00 AMRAP 25m sprints, rest is walk back to startCore
2 rounds
-10x knees to elbows
-10x reverse hypers
-10x back extensions
-10x KB Russian twists 35# -
Maximum knees-to-chest Workout
Perform as many knees-to-chest movements as possible in a single set. Start each rep lying on your back outstretched and sit-up while tucking your knees to your chest then lie back down. That's one rep.
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Chipper Workout
Time Cap: 22mins
30 Toes-to-Bar
30 Spider Mountain Climbers
30 V-Ups
30 Double Dip Burpees
30 Candle Sticks
30 American KB Swings
30 KB Russian Twists
30 Goblet Squats
400m Run -
Heavy Up & Heavy Down Workout
Strength:
Power Clean 3-3-3-3
3 Rounds For Time Of:
7 Chest 2 Bar Pull Ups
7 Hang Clean (185#)
7 Front Rack Lunges (185#) -
