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-
Chipper Workout
For time:
50 wall ball
40 dumbbell snatch, alternating
30 box jump
20 dual dumbbell box step overs
10 burpee ring mu
20 dual dumbbell box step overs
30 box jump
40 dumbbell snatch, alternating
50 wall ballM: 25-20 kg, F: 20-12.5 kg
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Nasty Girls Workout
5x3 back squats
Then:
3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95) -
Airforce Workout
For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat -
Henkeli 130819 Workout
Rowing intervals:
1 min on, 1 min off x 15 (30 min)
Try 5 k pace, not all out!Core for 4 rounds:
30-60s. Plank hold with foamroll
12-30 kpl floor windshield wipers with barbell hold -
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Conquer Workout
Strength: 5X3 Power Clean
MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225/135)
-21 Box Jump (24")Power Cleans: 125, 135, 145, 155, 165(2)
MetCon: 13:54 (subbed 30 air squats for DLs, after feeling it in my back) -
Nasty Girls Workout
5x3 back squats - 275# for all sets
Then:
3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips) - I did C2B
10 hang cleans (135/95)