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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L-sit hold, deadlifts and HSPUs (main site SATURDAY 141004) Workout
4 rounds for time of:
- 45-second L-sit hold
- 135-lb. deadlift, 30 reps
- 15 handstand push-ups
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3 Mile Interval Run - Mile 1 Workout
Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.
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5x5 BS/SP/DL Strength
5x5 Back Squat, Shoulder Press, and Deadlift
BS 205 x5
SP 115 x1 / 105 x4
DL 115/205/295/315/315 -
Run Workout
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Pikkujoulukilpailut Strength
180 min
WU for 45 min for events 1 & 2
Event #1
A. 5 min AMRAP with partner, YGIG:
5 T2B
10 box over burpee
15 D-balls over shoulder @ 50 lbsStraight to Event #2
B. 5 min time to find 1 RM power clean + push press
Result: 57.5 kgEvent #3
C. For time, complete the reps synchronized with partner:
20 power snatch @ 25 kg
20 box jump 20"
20 squat with sandbag
100 m farmer's carry w/ 2x20 kg KBs
+ 10 rope climbs for the whole team
Result: 6.10Event #4
D. For time, as a relay:
7 cal AB
10 KBS @ 20 kg
10 deadlift @ 60 kg
10 pull up
Result (team): 6.30Final placement 5th
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Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout
3 rounds
10 Thrusters
10 Pull-ups
10 Wall Ball
10 Toes-to-Bar -
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Snatch complex Workout
- 1 Squat snatch + 1 Overhead squat (3sec pause at bottom)
Find a challenging weight but no more than 60% of 1RM snatch. Work on speed and positions.