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-
Open workout 18.3 Workout
WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-upsTime cap: 14 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatchesScaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatchesTeenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatchesScaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatchesMasters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatchesScaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches -
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Deadlift Weightlifting 101 (Week 3) Strength
1 x 20 + 3 x 10
Add 5kg to previous week
Rest 3min between sets
Start with your stronger grip and change every set!
No belt, no straps! -
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Lumberjack 20 Workout
- 20 deadlifts (275/185lbs or 125/85 kg)
- 400 m run
- 20 KB swings (2/1.5 pood or 32/24 kg)
- 400 m run
- 20 overhead squats (115/75-85lbs or 50/35 kg)
- 400 m run
- 20 burpees
- 400 m run
- 20 pull-ups (Chest to Bar)
- 400 m run
- 20 box jumps (24″/20” or 60/50 cm)
- 400 m run
- 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
- 400 m run
In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m runResources
Video
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Open 14.5 Workout
MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
Links
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