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-
Short Intervals 400m Workout
Run: 9 x 400m, rest 1:30
Distance: 2.26mile
Time: 16:02
Avg Pace: 7:06/mile
Avg Speed -
DE: Sumo Dead Lift Workout
Dynamic Effort: Sumo Dead Lift
Weight: 225lbs
Time: 8:30Reps 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 2
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Back and Shoots Workout
Back Squats: 1/10;1/15;1/20
275 / 185 / 315 / 185 / 345 / 185WOD: For Time
30 HSPU
30 Shoot Through
30 T2B7:49
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Rowing Thrusters Workout
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Shooter Workout
Back Squats: 1-10-1-15-1-20 (275-225-300-225-305- fail-155)
WOD: For Time
30 HSPU
30 Shoot Through
30 KTE -
Overhead Squat - 110809 Workout
Strength:
Press 3x5 (95)WOD:
Overhead Squat 3-3-3-3-3 reps
95,115,135,145,135 -
Randy Workout
15 minutes to reach 1RM Snatch
then:
75 Power Snatch 75/45
Only got 115lbs on Snatch. Don't really care about that lift anyway.
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8/9/11 Workout
Warm up: 1/2 tabatas with HOLDs!
SWOD: Back squat 5,3,1 warm up, 75,85,95% of 1 rep max (315)
Met-Con:
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″*Use 115 lbs for this workout if your squat is under 300 lbs.
*Use 185 lbs for this workout if your squat is over 300 lbs.Post total time and number of reps to comments.
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