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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Legs Stuff Workout
Seated Hamstring Curl Machine:
- 50 x 19kg
Seated Quad Curl Machine:
- 50 x 19kgDeadlifts (feet on 20kg plates):
- 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg, 10 x 120kg, 7 x 130kg
- 5 x 100kg (3secs lower, 1 sec raise)
- 10 x 60kgFront Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting) + 24" Box Jumps:
- 10 x 20kg + 10, 10 x 30kg + 10, 10 x 40kg + 10, 10 x 50kg + 10, 10 x 60kg + 10, 10 x 70kg + 10, 7 x 80kg + 10Squat Clean + OH Lunge:
- 3 rounds
- 7 x 50kg + 14 x 20kgWarm Down:
- Row 1000m @ 2:00/500m -
4-15-12 Sprint Intervals Workout
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22mi Long Run Workout
22 miles on Marathon course
Time: 3:26:46
Avg Pace: 9:24
Elevation: 692ft
Calories: 3,195 -
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Snatch/Clean & Jerk Workout
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Run/DL/Hang cleans/Push Jerk Workout
Run 400m
3rds:
5 DL (135#)
5 Hang Power Clean
5 Push Jerk
Run 400m
2rds (of the above)
Run 400m
1rd (of the above) -
4.16.12 Workout
5 Rounds
Front Squat 12.12.12.12.12 @ 125
HR Push-up 12.12.12.12.12
Strict Pull-up 10.10.10.10.10
Then:
50m Sprint every 30 seconds for 10 rndsi thought i was doing 115 and was wondering why it was so hard
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