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-
Speed Lifting Class Workout
Speed Lifting/Resistance Training:
Box Squats
2 Black bands (one thick with 1 knot, one thin with 2 knots)
10x 2
60% of 1RM
165 lbsBench Press
1 thin black band, 3 knots
10x 2
30% of 1RM
65 lbsAuxiliary:
Shoulder Press with Black Band (no knots)
Back and forth over the head
5x 5
45 lbsBamboo Bench Press
5x 5
72 lbs of weight -
Lift, Then Go Fast! Workout
Warm Up:
3x
5 Deficit Dead Lift
10 Leg Levers with Hip RaiseMobility:
Ankle work - on wall, hip toward wall.Max Effort:
Sumo Dead Lift with 1 Thick Black Band
7x 3 @ 185 lbsMetCon:
5x
15 Hand-release PushUps
7 Hang Power Cleans @ 115 lbs -
10 x 50m swim Workout
500m warmup
200m kicks
200m pull
10 x 50m with 30 sec rest
200 breast
500m cooldown -
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Filthy Fifty Workout
50 Box Jumps 24/20
50 KBS 1p
50 Walking lunges
50 K2E
50 Push press 45#
50 Back extensions
50 Wallballs 20/14
50 Burpees
50 Double unders
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3.5 mi. run Workout
Fleet Feet Fun Run - 3.5 mi.
Forgot to start my watch, took it easy, probably about 30 min.
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OHS Day + 3/5 of "DT" + Aerobic Tester Workout
AM - 3 rounds of: "DT" (45kg)
Noon - OHS 5x3 (50kg) with 3 min recoveries
PM - 30-20-10 reps for time of:
-Burpees
-T2B
-KB SwingsResults: 1. I don't like "DT".
2.The OHS were awesome as I did them without much difficulty. First time doing them with 50kg.
3. The Aerobic Tester was tough! Really pushed my breathing! 9:56 (I THINK!) -
"Whitten" Workout
5 Rounds - did 4 rounds
Kettlebell Swings x 22 (2 Pood) - did 1 pood(35lb)
Box Jumps x 22 (24″) - (20")
400m Run
Burpees x 22
Wall Balls x 22 (12lb ball)Took me to complete 4 rounds in 40 min!!