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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Cleans and lunges Workout
7 Rounds
7 Power Cleans (135, 95)
6 Alternating Front Rack LungesScaled to 95
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Clean It Up Workout
Establish training max for Power Clean Max Rep 105lbs
Conditioning:
3 x 5 min AMRAPs (3 minute rest in between)1)
5 x wall walks
6 x KB Snatch each arm2)
8 x goblet squat
10 cal airdyne3)
7 x deadlift 225/155
7 x box jump 20" box until I wiped out. :) -
Fives Workout
AMRAP in 5 Minutes of:
Push Jerk (115/85) x 5
Hang Power Clean (115/85) x 5
Lunge with Barbell in Front Rack (115/85) x 10 (5/side)
Rest 2 MinutesAMRAP in 5 Minutes of:
Kettlebell Swing (53/35) x 10
Goblet Squat (53/35) x 10WOD 1 @ 85 FS
WOD 2 @ 53 -
Fives Workout
AMRAP in 5 Minutes of:
Push Jerk (115/85) x 5
Hang Power Clean (115/85) x 5
Lunge with Barbell in Front Rack (115/85) x 10 (5/side)
Rest 2 MinutesAMRAP in 5 Minutes of:
Kettlebell Swing (53/35) x 10
Goblet Squat (53/35) x 10WOD 1 @ 85 FS
WOD 2 @ 53
WOD 1: 3 + 12
WOD 2: 3 + 16 -
Clean It Up Workout
Establish training max for Power Clean
160lbs 1Rm
Conditioning:
3 x 5 min AMRAPs (3 minute rest in between)1)
5 x wall walks
6 x KB Snatch each arm 35/44lbs2)
8 x goblet squat 70lbs
10 cal airdyne -
Back extension, row and pull ups Workout
Warmup:
30 GHD
Samson
OHS 45# x20WOD:
30 back extensions
3000m row
30 pull ups -