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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"4EVER" Workout
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"Speed Demon" Workout
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats 35/25kgRest 3 Minutes
AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats 40/30kgRest 3 Minutes
AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats 50/35kgRest 3 Minutes
AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats 60/40kg -
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"M & M's" Workout
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of "Macho Man"
10 Lateral Barbell Burpees
2 Rounds of "Macho Man"
10 Lateral Barbell Burpees
3 Rounds of "Macho Man"
10 Lateral Barbell Burpees
4 Rounds of "Macho Man"
10 Lateral Barbell Burpees
5 Rounds of "Macho Man"Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Barbell: 70/50kg
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PART 1 - OVERHEAD SQUAT w/ :5 PAUSE IN THE BOTTOM Strength
Every :90 for 4 sets:
1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom -
"HALF HOUR POWER SHOWER" Workout
AMRAP 30:
Max Meter RowEvery 5 Minutes [Starting at 0:00]
5 Chest to Bar
10 Hang Power Snatches 40/30kg
15 Box Jump Overs -
PART 2: "RING POP" Workout
AMRAP 13:
3 Strict Ring / Box Dips
30 Double Unders
3 Dumbbell Snatches
3 Strict Ring / Box Dips
30 Double Unders
6 Dumbbell Snatches
3 Strict Ring/ Box Dips
30 Double Unders
9 Dumbbell Snatches
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[Add 3 Dumbbell Reps Per Round][Kilos = 22.5/15]
*Score = Total Rounds + Reps
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”DIAMOND IN THE ROUGH” Workout