Just what the doctor Rx'd Workouts
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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-
Deadlift, ring dips, wall ball shots, box jumps, burpees, situps Workout
This one was kind of different. 5 min max to complete each round.
- 5 minutes to complete 3 rounds of 10 185 lb deadlifts and 15 ring dips
- 5 minutes to complete 3 rounds of 10 wall ball shots (20 lb medicine ball) and 15 box jumps
- 5 minutes to compete 3 rounds of 10 burpees and 15 sit ups
My individual round times were as follows:
- Round 1: 4:03
- Round 2: 4:43
- Round 3: 4:00
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Clusters, Burpees & Pullups - 15, 12, 9 of each Workout
Today we rounded out the weak nicely and was happy to get introduced to yet another movement called Clusters. I can't find a video for it on the web but it is basically a clean, squat and thruster with dumbells. The recommended (I believe) was 50 lbs dumbells but since I was struggling with this tension headache thingy I kept it to 30 lbs. The rotation had you do a set of Clusters followed by a Burpee straight into a pull up. You were to to complete the Clusters first and then the combination Burpee Pullup.
The sets were 15, 12, and 9 of each. So 15 Clusters followed by 15 Burpee pullups, and so on.
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Fun & Games Workout
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CFTampere Workout
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Pushup run pistols Workout
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Groin heater Workout
20 min AMRAP of
5 x power clean @50kg/30kg
10 x Swiss tool ("linkkuveitsi")
30 x air squatThe result is number of reps in total.
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Diane Workout
21-15-9 reps of:
225 pound Deadlift
Handstand push-upsI freaking killed this one (for me) today. Really happy with my time. I ate a ton of food yesterday and last night so perhaps that has something to do with it.
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50 to 50 Sit-ups, Kettlebell swings, Ring dips, Box jumps, Burpees Workout
This was definitely an endurance workout and I sucked at it. I don't know if it is because I am still on the tail end of this cold or what. Either way I had high hopes after having a nice time w/ Diane yesterday. I have to improve this.
50 Sit-ups
40 Kettlebell swings (53lbs)
30 Ring dips
20 Box jumps
10 Burpees
20 Box Jumps
30 Ring dips
40 Kettlebell swings (53lbs)
50 Sit-ups