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-
Back squat Strength
2 Rounds:
3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%Rest 2:00 between each set of squats
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Back squat Strength
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats -
AMRAP's Workout
AMRAP 3
21 Overhead Squats (30/20)
21 Burpee Over the Erg
Max Calorie RowRest 3:00
AMRAP 3
18 Overhead Squats (40/30)
18 Burpee Over the Erg
Max Calorie RowRest 3:00
AMRAP 3
15 Overhead Squats (50/35)
15 Burpee Over the Erg
Max Calorie RowRest 3:00
AMRAP 3
12 Overhead Squats (60/40)
12 Burpee Over the Erg
Max Calorie Row -
Double unders & Toes to bar Workout
Double-unders – In a 3-minute window, accumulate as many sets as possible of 30 Unbroken double unders.
2min break
Toes to bar – In a 3-minute window, accumulate as many sets as possible of 5 Toes to bar
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Chiefy chiefy Workout
For time:
5 Rounds of:
3 Power Cleans 60/40kg
6 Pushups
9 Squatsrest 2min
3 Rounds of:
5 Power Cleans 80/60kg
10 Pushups
15 Squats -
Push Jerk skillster Workout
35 reps Push jerk with 2 sec pause at receiving position,
in unbroken sets of 7 reps @ 30-40%1RM.
For quality
Go every 45-60 seconds -
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AMRAP's Workout
AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row/Ski/Bike in Time Remaining
(Rx: 42.5/30)rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row/Ski/Bike in Time Remaining
(Rx: 60/42.5)rest 4:00
AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row/Ski/Bike in Time Remaining
(Rx: 70/50)