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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Back Squat Strength
Every 2 minutes, for 20 minutes (10 sets):
Back Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95% -
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TTP Test week Workout
135 min
SPORT (CONDITIONING + SKILL)
1.Conditioning
A. 5 rounds for time
12 deadlifts @ 70/47.5kg (155/105lbs) or 52.5/35kg (115/75lbs) >35 kg
9 hang power cleans
6 shoulder to overheads
3 thrusters
Time cap. 14 minutes
Result: 9.002.Skill
A. Rope climb – 5 with legs + 5 legless for time. 15’ rope
Time cap. 5 minutes
Note. Record your “tiebreak” after the first 5 rope climbs (w/ legs)
Result: 1 legless rope climb, tiebreak: 1.08B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Note. Record your set breakdown (e.g. 20+20+10)
Result: 2.12, sets 21+15+14C. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Note. Record your set breakdown (e.g. 70+50+25+25+30+45+25+30)
Result: 4.55, sets 9*30+29+13.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow -
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4.2.25 Workout
ACCESSORY
4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed -
TTP Test week Workout
135 min
1.Main set (Weightlifting total)
A. Snatch – build to a 1RM for the day
52.5 kg
B. Clean and jerk – build to a 1RM for the day
67 kg2.Skill
A. Bar muscle up – max unbroken repetitions
Result: 9 unbroken (10-20 sec rest between reps on top of the bar)3.Conditioning
A. 21 – 15 – 9 for time of:
KB swing @ 32/24kg (70/53lbs) or 24/16kg (53/35lbs) > 16 kg
Burpee box jump, 24/20”
Time cap. 7 minutes
Result: 5.294.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow -
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OH Lunges, Weighted Situps, KB Swings, Box Jumps Workout
5 rounds:
5 overhead lunges (1.5/1.0), 5 weighted sit-ups, 5 kettlebell swings, 5 box jumps
rest 3 minutes4 rounds:
10 OH lunges, 10 weighted sit-ups, 10 KB swings, 10 box jumps
rest 3 minutes3 rounds:
15 OH lunges, 15 weighted sit-ups, 15 KB swings, 15 box jumps
rest 2 minutes2 rounds:
20 OH lunges, 20 weighted sit-ups, 20 KB swings, 20 box jumps40 minute time limit
(Brutal WOD -- finished just past 40 minutes)