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-
5 rft 20 pushups 14 65# thrusters Workout
Total shit show. After round 3 thrusters became strick press and air squats due to wrists.
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pull up, hang clean, burpee Workout
5 MIN AMRAP
3 strict pull ups/ weighted
5 hang cleans 75
7 burpees
2min rest5 MIN AMRAP
3 strict pull ups/weighted
5 hang cleans 75
7 burpeesRest 2 min
Tabada
Overhead lunges 25 -
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1/2/14 Wall Walks, Hang Squat Snatch, Pistols, DU Workout
3 rounds
5 wall walks
10 hang squat snatch 65lbs mod 45lbs
16 pistols mod green band
30 double undersRough rough!!
Time 20:33
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Track (Hurdle Drills, Sprinting Drills, Sprints) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
3xFalling Starts
Sprints - 2x40m, 2x60m, 1x80m (5.25, 5.43, 8.09, 7.97, 10.75)
Gymnastics (Some Glide Kips)
1 Lap of the Infield + Foam Rolling + Static Stretching (Cooldown) -
Bench Press + Deadlifts Workout
3x10 Shoulder Dislocate
3x10 Front DB Raise @ 30#'s
3x10 Lateral DB Raise @ 30#'s
10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
3x20 Bench Press @ 95# Rest 3 minutes betweenDeadlift -
135# - 10
185 -8
225 - 8
275 - 6
315 - 4
365 - 2
315 - 3
275 - 6
225 - 8
135 - 10Stretch a bit
DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope
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Day 21 Workout
“Tabata OMG”
20 seconds work/10 seconds rest x 8 rounds each of:
1.wall balls 20#
2.T2B
3.med ball cleans 20#
4.burpeesthen,
barski snatch complex x 7 rounds (1 minute rest between rounds)
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Track (Hurdle Drills, Pole Vault, High Jump) Workout
PM
Track & Field
8 Laps of the Infield + Dynamic Stretching (Cooldown)
17x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping skips)
Some Pole Vault Plant Drills
Pole Vault Takeoffs (12-step)
High Jump up to 1.40m (8-step)
Some running and walking + Static Stretching (Cooldown) -