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

9-22-12 Squat Cleans & Metcon (Hng Cleans, K2E, Burpees) Workout

Strength:

Squat Cleans: 6x135, 6x155, 6x175, 6x185, 6x195, 6x205, 6x205

Metcon:

3 Rnds: 10 Hang Cleans (115lbs), 15 K2E, 20 Burpees

Time: 8:40
Heavy: Dips & Snatch Workout

Dips 5x3 w 1 rep DB snatch (each side) in between
Dips 5xMR w bodyweight on 90 seconds rest w 1 Rep DB snatch in between
Metcon: Sandbag Grace Workout

For TIme
Angie - scaled to half Workout

Angie
Make every rep ROM perfect
Pack
50 Pull ups with band
50 Push ups 1/2 in plank 1/2 on box
50 Sit ups (full range anchored sit ups)
50 Squats
trail run Workout

Trail run with Luke

I don't know the mileage. We were out for about 65 minutes.
Sport: 90 Min Basketball Workout

90 Min Run
press, squat clean, bear crawl Workout

press, squat clean, bear crawl
Metcon: Thruster Focus Workout

7 Rounds
10 Thrusters (20lbs)
20 Double Unders
10 Ball Slams
Heavy: Squat & Ring Rows Workout

Squat: 5x3 50s & Full Vest...Increase rep count.
Ring Rows: 5x6 Full Vest
Heavy: Pullups and Snatch Workout

5x3 (6 stones)
3 min rest

5x5 (3 stones)
3 min rest

3x7 (Bodyweight)

DB snatch 3 each arm in between every pull up set

Last round of DB snatch 60 plate lbs

Need a training program?

9-22-12 Squat Cleans & Metcon (Hng Cleans, K2E, Burpees) Workout

Heavy: Dips & Snatch Workout

Metcon: Sandbag Grace Workout

Angie - scaled to half Workout

trail run Workout

Sport: 90 Min Basketball Workout

press, squat clean, bear crawl Workout

Metcon: Thruster Focus Workout

Heavy: Squat & Ring Rows Workout

Heavy: Pullups and Snatch Workout