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-
Upper Workout
50x Pull-Up ASAP (As Strict as Possible) 8-9-8,5,5,5,5,5
3x10 Front Raise - 25# DB's
3x10 Lateral Raise - 25# DB'sThen,
Seated DB Press
1x10 @ 2x30# DB's
1x10 @ 2x40# DB's
3x10 @ 2x50# DB'sThen Bench Press @ 115#
Max Reps to Failure for 5 sets
Rest 2 minutes between sets
15,16,17,18,12Then:
25x Pull-Up ASAP (As Strict as Possible) 5,5,5,5,5 -
12-4-13 Back Squats & Metcon (BP, Ring Rows, Situps) Workout
Wendler Strength:
Back Squats - 5x255, 5x275, 5x300 - was pretty easy
4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me
Time - 19:20
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12-4-13 Back Squats & Metcon (BP, Ring Rows, Situps) Workout
Wendler Strength:
Back Squats - 5x255, 5x275, 5x300 - was pretty easy
4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me
Time - 19:20
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Tabata (#1) Workout
Warm-Up:
400M Run
10 Air Squats
10 Push Ups
10 Sit UpsDevelop Skills:
Deadlift (10x15#s)
SDHP (10x15#s)
Double Unders 1xtwice and 1xthrice
Press and Push Press (10x15#s)WOD:
TABATA
Airsquats - 8 rds x8
Sit Ups - 7 rds x3
Lunges - 6 rds x4
Skipped the Push Ups (as a group) -
Track (Hurdle Drills/Jumps/Runs, Sprinting Drills, Sprints) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
12x4 Hurdle Runs (0.76mx2, 0.84mx4, 0.91mx2, 1.00mx2, 1.07mx2)
6x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
Sprints - 2x40m, 2x60m,1x80m
Gymnastics (1 Legless Rope Climb, Human Flag Holds)
1 Lap of the Infield + Static Stretching (Cooldown) -
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12/6/13 Back Squats, Push Ups, Double Unders Workout
5 Rounds
10 Back squats 155/105 (bar starts on the floor) MOD 75
20 Push ups
30 Double unders
Time 19:51
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Oly Lifting (Power Snatch, Power Clean & Front Squats) Workout
Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
3x6 Single-Leg Hip Thrusts + 15 KB Weighted Sit-ups (24kg)