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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Power Clean / Wall Ball (Mainsite) Workout
5 rounds of:
10 Power Cleans 95#
15 Wall Balls 22# to basketball back board -
Post 5k Truck Push Pain Clinic Workout
4 x 6min partner AMRAP stations with 2:30 rest between stations.
1) P1: 15 KB Swings
P2: dead hang2) P1: Wall ball x 8
P2: Wall sit3) P1: Hang clean x 7
P2: Kb hold4) P1: Weighted situp x 12
P2: Jump rope/double unders -
Front Squats & Split Jerks Workout
Front squat: 1/10, 1/20, 1/30
*max effort 1 rep/lighter weight for reps.265/135, 265/135, 265/135
Then:
20y zercher carry @135lb.
20y lunges @135lb.
20y overhead carry @ 135lb.
5 rounds
Then: split jerk 7x1
175-195-225-235-245-245-255fail -
Jump and Roll Workout
Turkish Get Ups with Kettlebell
70lb. x 1 each arm (3 rounds)
53lb. x 3 each arm (2 rounds)KB Windmills
44lb. x 3 (2 rounds)Jump and roll
12 min. AMRAP
20 Double Unders
8 Ab wheel roll outsI got 11 rounds in this. The later reps of the ab roll outs started getting really tough around the 8th round.
Jog 2 miles
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The Bear Workout
A) 100 Pushups for time
Time 4:18 (needs some work!)
B) Bear Complex
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press (front rack position)
4. Back Squat
5. Push-Press (behind the neck position)Do that seven times for one round. You may rest as needed between rounds.
5 Rounds for weight of
65,95,95,105,115 -