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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run, kb, squats Workout
5x3 back squat
135 - 185 - 225 - 275 - 315Run 800m
25 KB Swings 53/35
50 Sit ups
75 Air squats
50 Situps
25 KB Swings
Run 800m -
burpees, front squat, hspu amrap then sprint row Workout
Front squat 5 x 5
115 - 145 - 165 - 175 - 195 (3,2)then
10 minute AMRAP
9 Burpees
6 Front squat 95/56
3 HSPU (scaled to jump box)
Rest 3 minutes
Sprint row 500m (1:34.7)7 rounds + 9 burpees
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Back squats + Rope climbs Workout
For time complete: 75/55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascentResult: 23:49 scaled down to rope pulls
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A.M Work Workout
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NEW BOX JUMP HEIGHTS! 20" Workout
Warmup
200M Run@ 70% RPE
Dot Drill0:49 on run - fastest yet?? felt pretty good. Dot drills are still hateful.
Strength/skill
1) Sargent Jump Test
2) Depth Drop- WU- 2/2/2 (24/18″); 30-45 Seconds Rest Between Sets
3) Depth Jump 2/2/2/2/2/2 (24/20″- max vertical leap)
4) Depth Jump Rebound (onto second box)- 2/2/2/2/2/2 (M-24-18/20/24″;F-20-12/18/20″)1) 12" - pretty bad.. everyone else was getting 17" - 25"
2 & 3) Used 18" box
4) Started on 20 > 18, then did 18 > 20 on last round - FIRST TIME JUMPING 20"!!! 18 > 20 is "difficult."It felt GOOD, and the 20" jump felt better than the 18" jump. Hooray for progress! I remember the days when I was afraid of jumping on the 12" box...
Sumo DeadLift
2/2/2/2/2/2/2/2/2/2/2/2 @70% of 6/16/13Worked @ 125# (75%.. whoops). Felt GOOD.