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 (Pole Vault, Long/High Jump) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, running B-skipx2)
4x30m Overhead Pole Vault Sprinting Drills (high kneesx2, jumping skipsx2)
1x20m Pole Vault Straight-Leg Bounds + 20m Pole Vault Approach Run
Pole Vault Takeoffs at Long Jump Pit
2xLong Jump Approches (15-steps)
Standing High Jump Drills
Knee Hurdle Drill
Low Back Rehab Exercises
Static Stretching (Cooldown) -
3/4/2014 - OHS, DU, Burpee, C2B PU, Squats, Row, AD, T2B, Run Workout
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
SCORE: 205#
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5 min @90%:
- 20 double unders
- 6 burpees
SCORE: 10 roundsrest 5 min
5 min @95%
- 3 C2B chin ups
- 15 air squats
- 200m row
SCORE: 3 + 5 calories (airdyne)rest 5 min
5 min @100%
- 5 toes to bar
- 200m run
SCORE: 4 rounds -
MARCH 4 Workout
PUSH JERK- HEAVY TRIPLE- 255# (265# FAIL)
POWER CLEAN + CLEAN+ JERK x 4 sets @ 185#
HANG SNATCH x 3 x 4 sets @ 145#MOBILITY
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CF Santa Clara Workout
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WOD 20140304 Workout
Pre-WOD: 5 minute Bike
Group stretchSkill:
10 minute MU practice (transitions, tracing)Conditioning:
-5 MU (subbed 5 pull ups/5 dips)
-10 Squat snatch 95/65 (me: 45lbs)
-15 Box jumps
-20 Thrusters 95/65 (me: 45lbs)
-25 Ring rows
-20 Power cleans (me: 45lbs)
-15 Box jumps
-10 Push press 95/65 (me: 45lbs)
-5 MU (subbed pull ups/dips) -
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B1. Box Front Squats (On the 0:00) Workout
On the Minute x 7:
2 Box Front SquatsTechnique loads, focusing on speed off the box.
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