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-
TTP Strength week 4 Strength
135 min
Skill: HSW practice for 20 min
1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between setsB. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21Recover 7 minutes before Part B
B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow -
12-15-14 Sprint Intervals Workout
60m sprints - on grass - rolling - 9x60 - 8.77, 8.5, 8.25, 8.22, 7.87, 8.03, 7.97, 7.91, 8.05
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Power Clean Max Workout
1-1-1-1-1-1-1
55, 65, 75, 75, 75, 75, 75My goal was 95 but I'm not there yet.
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Poo Bear Complex Workout
Complete 5 Rounds with 7 Reps each of:
1 Power clean into
1 Front Squat into
1 Push Press into (bar to be received behind head)
1 Back Squat into
1 Push PressThe 5 Excercises must be performed without dropping the bar.
Weight to be increased each round.
30kg, 35kg, 40kg, 42.5kg, 45kg
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6-15-11 WOD - Squat Cleans & Over the Bar Burpees Followed by Ab Hell Workout
5 Rounds of:
5 Power Clean 155/110
10 Over Bar Burpees
Followed By
4 Rounds of:
1 min Max ABMAT
30 sec Plank
108 ABMATS. Was able to hold plank each time for the duration.
Was trying for under 7 minutes. Had 5 Burpees left with 25 seconds to get under 7 minutes. Looked up when I was done, 7:04. Go figure, 6 seconds a Burpee.