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

1/7/16 Strength Strength

5RM Front Squat
Squat, C&J Workout

Back Squat:

2x5 - 275
2x3 - 295,315
1x2 - 335, only got 1

C&J

Lots of work here - worked up to 245, missed the jerk on 255
Complex - Clean Pull, Full Squat Clean, Jerk x2 - worked back from 185 up to 225 or so

225 C&J x 5 singles
GHD wall balls & wallball 2-fer-1s Workout

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Run as warm up Workout

Juokse verrytellen treenin aluksi
Thrusters & 2,000M row Workout

Thruster Ladder: Increase weight by 10 pounds each minute until you can’t go any higher. Once you fail, complete as many double unders as possible in what remains of the minute.
Then…
Row: 2000m for time
155# clean/front squat
155# thruster = Rx
2,000M row in 8:22
9/24/13 DU, Ring Dips, Power Cleans Workout

For time,

90 Double unders

30 Ring dips MOD green band static

15 Power cleans 165/115

60 Double unders

20 Ring dips

10 Power cleans

30 Double unders

10 Ring dips

5 Power cleans

Time 21:45
Deadlift snatch grip Strength

Deadlift snatch grip
A. Primer Workout

4 RFQ
6 double DB Thrusters 25kg
10m double DB OH Walk
6 double DB Thrusters 25kg
10m double DB OH Walk
Bench press 3x5 Strength

A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set
60/120 Air Runner HIIT Workout

5 rounds of:
60 s work
120 s rest

Need a training program?

1/7/16 Strength Strength

Squat, C&J Workout

GHD wall balls & wallball 2-fer-1s Workout

Run as warm up Workout

Thrusters & 2,000M row Workout

9/24/13 DU, Ring Dips, Power Cleans Workout

Deadlift snatch grip Strength

A. Primer Workout

Bench press 3x5 Strength

60/120 Air Runner HIIT Workout