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-
Aerobic work + gymnastics + weightlifting Strength
AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131PM: 120 min
Warm up + COS 20 min1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU2.Pause split jerk
A. Build to heavy doubleB. 3x2 @ 85% of max
3.Accessory
A. Accumulate 30 Reverse snow angelsB. Accumulate 30 Banded pull aparts
C. Accumulate 30+30 World's greatest stretch
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8/19/14 Workout
20 power Snatches 95#
5 Pull Ups
400m Run
15 Power Snatches
10 Pull Ups
400m Run
10 Power Snatches
15 Pull Ups
400m Run
5 Power Snatches
20 Pull Ups
400m Run -
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Power Bar Workout
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)Kilos: 61/43
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Hard routine Strength
120 min
Warm up for 25 min1.Strength
A. Daily Max in Squat clean thruster + Split jerk (TnG)2.Metcon
A. For Time:
30 Deadlifts 100/70kg > 60 kg
30 Chest to bar
30 Deadlifts 100/70kg > 60 kg
Time: 5.54Rest as needed
B. For Time:
"Acid bath"
500m ski - 2.06
500m row - 1.57
1000m bike - 1.54
Time: 6.183.Accessory
A. 3 sets:
Hanging leg lifts on parallettes x Max effort - 10 10 10
15 DB Bench - 25 25 25 lbs -
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9 rounds of: triplet of: press, PP, PJ and Split Jerk for :30, rest :30, L position hang with towel for :30, reest :30, wawlking lunges for :30, rest :30 Workout
9 rounds triplet of about :30 work, :30 rest.
press, PP, PJ, Split jerk (technique with a little weight)
L position hang from towel
walking lunges