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

Squirrel Creek Workout

1.75 mi. trail run at Spitler Woods.
1.12.2022 Workout

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
12-9-15 60m sprints Workout

60m sprints - on track - 8.3, 8.12, 8.00, 7.97, 7.88, 7.72, 7.91, 7.98, 7.97
Power Snatch & Chin-ups Workout

1 RM Squat Snatch - managed 105 lbs

THEN

15-12-9-6-3

Power Snatch (95/65)
Chin-Ups
Push Press, Push Jerk, Run Workout

5-5-5-5-5 press - 100 lbs

Then…

15 push press @ 5RM - 100 lbs
Run 400m
15 push/split jerk
Run 400m
Deadlift, Box Jumps, Push Ups Workout

1-1-1-1-1 deadlift - NEW PR 275 lbs

Then…

8 deadlifts @ 75% 1RM (205 lbs)
10 box jumps (24/20)
12 push-ups

4 rounds
Hanging Power Cleans & Man-Makers Workout

1-1-1-1-1 push/split jerk - 175 lbs

then…

8-7-6-5-4-3-2-1
Hanging power cleans (96/65)
Man-makers (35/20)
Overhead Squats, Box Jumps, SDHP Workout

3-3-3-3-3 Deadlifts - 255 lbs

Then...

15-12-9-6-3
Overhead Squats (75 lbs)
Box Jumps (24)
SDHP (75 lbs)
Leg Press, Push Up & Thruster Hybrid Workout

2 mile walk

3 Rounds/20 Reps

Leg Press - 140, 120, 120lbs

Push Up

Thruster Hybrid - 12lb medicine ball
CFSC 3Jun11 - HSPU, Box Jump, KBS, Run Workout

5 Rounds:
5 HSPU (done with green/green bands)
10 Box Jump 24"
15 KBS 1.5pood
400m Run

Regular HSPUs are around the corner!

Need a training program?

Squirrel Creek Workout

1.12.2022 Workout

12-9-15 60m sprints Workout

Power Snatch & Chin-ups Workout

Push Press, Push Jerk, Run Workout

Deadlift, Box Jumps, Push Ups Workout

Hanging Power Cleans & Man-Makers Workout

Overhead Squats, Box Jumps, SDHP Workout

Leg Press, Push Up & Thruster Hybrid Workout

CFSC 3Jun11 - HSPU, Box Jump, KBS, Run Workout