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-
Test Day #1 WoD#2 Workout
1-2-3-4-5-6-5-4-3-2-1
BoX Jump
Sumo Deadlift High Pull
Swing
Goblet Squat
(KB 32/24) -
Accessory Gymnastic Workout
4 x 6
weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
Alternate top hand position each set -
-
Clean & Jerk Workout
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90% -
Tuesday Cool down Workout
2-3 min light cardio
1+1 min calf smash
1+1 min low back / side smash
1 min deep squat hold, move weight ankle to ankle every 10sec
1 min cobra to downdog -
Monday September 22 Workout
4x10 Back Squat
WOD:
400M Run
3 Rounds of the following
50 Lunges
50 Situps
400M Run -
-
Deadlifts Strength
- Barbell Deadlifts 7 x 3
- 2-3 min rest between sets
- 15 mins to work up to your working set.
Or
Double KB sumo deadlifts
6 x 4
Superset with 3 chin ups. -
5x5 min AMRAPs Workout
Complete as many rounds as possible in 5 minutes of:
60/42.5 kg Push jerk
5 Box jumps, 30/24 inch boxRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Power clean, 5 reps
5 Push-upsRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Deadlift, 5 reps
5 Pull-upsRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Wall-ball shots, 20/14 pound ball
5 Kettlebell swings, 2/1.5 poodRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Knees-to-elbows
5 Burpees -
