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-
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Assault Workout
Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats (95#)2 RFT
50 II Unders (MOD: 400m row)
25 KB Swings (53/35#)
50 Air Squat -
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Gymnastics + WL + conditioning + strength Strength
150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 32.WL
A. Hang squat Clean
- 3 RM for the DayB. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
- Total of 30 reps (+ 26 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 reps5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-