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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Spitfire Workout
Warm-Up:
20-20-10-10-5-5
Double-Unders
Air SquatsWOD: Spitfire
4 Rounds:
200m Run
3 Muscle-Ups (6 CHEST TO BAR Pull-Ups)
6 Squat or Power Snatches (115#/75#)
9 Box Jump Overs (24″/20″) -
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Sumoboxups Workout
21-15-9 of:
Did 85# sumo deadlifts and box step ups instead of jumps. Not horrible!
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21-15-9 Deadlift, Knees to Elbows, and Wall Balls Workout
21-15-9
Deadlift at 225 LBs
Knees to Elbows
Wall Balls at 20 LBsI had to modify my Deadlifts to 165 LBs (body weight) as I work my way back into 100% action.
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Thorton Workout
“Thorton” aka CMPD SWAT
2 Rounds, 25 reps of each of the following:
Chest 2 Bar Pull ups
Med Ball Cleans 20/14
Power Snatch 95/65
Dips
Push Press 95/65
Walking Lunges
Abmats
Thrusters 95/65Green band C2B pull ups, 14lb med ball, 30lb hang snatch, 45lb Push Press & Thrusters