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-
The Wiki Workout
1000m Bike
10 Burpies
10 KB Clean and Press (16kg) - 10reps each side800m Bike
12 Burpies
12 KB C&P600m Bike
15 Burpies
15 KB C&P500m Bike
18 Burpies
18 KB C&P400m Bike
20 Burpies
20 KB C&P300m Bike
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KB shoulder press Tabata Workout
Shoulder presses with single kettlebell as Tabata, alternating hands (20s right hand, 10s rest, 20s left hand, etc.)
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Med ball cleans, rope climbs 121213 Workout
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent -
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CrossTraining Piacenza 29/01/2013 (Grace più) Workout
30 Clean & Jerk @50/35
60 Pullups
30 L Situp (bar)
60 H/O Pushups -
7X2 Snatch off High Blocks- heavy but fast, rest 60 sec Strength
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
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7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec Strength
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
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1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets. Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).