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-
Track (Sprinting Drills) Workout
AM
Track & Field
6 Laps of the Infield (with 80m backward runs) + Dynamic Stretching (Warm-up)
10x15m Sprinting Drill with a flying start (10m + 5m fast) (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2, running B-skipx2)
3xFalling Starts (10m medium + 5m fast)
4x10m Run + 5m Sprint (with a flying start)
1 Lap of the Infield + Foam Rolling (Cooldown) -
Olympic Weightlifting Workout
Snatch + Hang Snatch - 175, 185 Snatch Only
C&J - Hang C&J - 225, missed 245
Squat - 6x3 @ 255 -
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Oly Lifting (Power Snatch, Power Clean & Jerk, Back Squat) Workout
PM
Weightlifting
Some Running + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
Power Snatch (40kgx3, 50kgx3, 55kgx3x4, 60kgx2x2)
Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2x4, 80kgx1x2)
5-4-3-2-5 Back Squats (90kg - 100kg - 110kg - 120kg - 90kg)
20 Sit-up Overhead Medicine Ball Throws (4kg)
3x6 Single-Leg Hip Thrusts + 15 Decline Pushups -
12/30/13 Press, Push Press, Push Jerk Workout
Ran 1+ mile for warm-up
Shoulder Press (PR is 80)
65x1, 70x1, 75x1, 80 - failed 3 attemptsPush Press
65x3, 75x3, 85x3, 90x3, 95x3Push Jerk (shoulders started hurting so stuck w/lower weight)
65x5, 65x5, 70x5, 75x5, 65x5 -
Front Squats / Deadlift & Toes 2 Bar Workout
3' Front Squats @ 135
- then -
21-15-9
Deadlift @ 135
T2BEach FS = 1 second off 21-15-9 WOD
20 FS
5:16 WOD -