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-
-
Press, PP, Split Jerk combo, 6-10 High Box Jumps, 10 strict pullups Workout
In the begining of I did rounds of:
3 Strict Press, 3 Push Press, 3 Split Push Jerk
10 Medium High Box Jumps
10 strict pullups
I did that for 75 lbs, 95, 115 lbs
Then when it started to get a little heavy on the press, I went to sets of:
5 Split Jerk
6 High Box Jumps
10 strict pullups
135, 145, 155 lbsI then did 8 rounds of:
30 seconds on and 15 seconds rest of DU.. i was doing about 40 - 50 DUs per set, usually maybe 45 reps avg.Good WOD.
I only used wrist wraps on the 155 lbs Push Jerks -
Track (Pole Vault Sprinting Drills, Pole Vault, Shotput) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
Some Pole Vault Plant Drills
Pole Vault Takeoffs (10-step approach)
21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
Gymnastics (Some Glide Kips & Handstands)
2 Laps of the Infield + Static Stretching (Cooldown) -
12.2 Workout
-
flight simulator Workout
A. Flight Simulator
10min cap
Unbroken DU (stop rope after each set) for time
5-10-15-20-25-30-40-45-50-45-40-35-30-25-20-15-10-5
-left calf felt strained after the round of 50 so didn't push it beyond that. about 6:00 at that point.B. Split squat 3 x 3; rest 3mins
115,135,145(r leg form poor), 135. tough setsrest as needed
C.
For best possible time
15, 12, 9 for time
PC 115/75#
burpee
-3:21. all ub. should have pushed harder on 15/12 of burpees. too controlled of a pace. round of 9 very fast.tweaked back again on reverse hypers after.
-
Track (Hurdle Drills, Hurdle Jumps/Runs, Running, Long Jump) 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)
6x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
6x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
3x4+4 Hurdles Runs at 0.76m (1-step)
2x4+4 Hurdles Runs at 0.84m (1-step)
1x4+4 Hurdles Runs at 0.91m (1-step)
4x50m Heel-to-Toe Runs
4xDecuple Jumps (standing start)
4xPentuple Jumps (standing start)
Gymnastics (Glide Kips)
3 Laps of the Infield + Static Stretching (Cooldown) -
Oly Lifting (Power Snatch, Power Clean & Front Squat, KB Swings) Workout
Weightlifting
Low Back Rehab Exercises
Power Snatch (40kgx3, 50kgx3, 55kgx3)
3 Power Cleans & 3 Front Squats (50kg, 60kg, 70kg)
Power Clean & 5 Front Squats (75kg, 80kg, 85kg)
3x10 Russian KB Swings (24kg)
Half-Tabata Plank Hold (with extended arms)
Low Back Rehab Exercises -
MetCon WOD 50 Air Squat, 25 Box Jump, 50 Situps, 25 K2E, 40 AS, 20 BJ, 40 SU, 20 K2E, 30/ 15 round, 20/10 round, 10/5 round Workout
MetCon WOD:
50 Air Squat
25 Box Jumps (24")
50 Situps (I did anchored on a pad touching floor behind my head and the dumbells)
25 Knees to Elbows
40 Air Squat
20 Box Jumps
40 Situps
20 K2E
30 Air Squat
15 Box Jumps
30 Situps
15 K2E
20 Air Squat
10 Box Jumps
20 Situps
10 K2E
10 Air Squat
5 Box Jumps
10 Situps
5 K2E
Total Air Squats: 150
Total Box Jumps: 75
Total Situps: 150
Total K2E: 75
Total reps: 450
Approx. 26 reps per minute. -
-
10min EMOMs Workout