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-
Barbara Workout
RX Barbara
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3-minute rest after each roundScaled Barbara
5 Rounds for time:
10 Jumping Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
3-minute rest after each round^(Time Cap 40:00)
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"BLAKE" - HERO WORKOUT Workout
"Blake"
4 rounds:
- 30m walking lunge with 20 kg/15 kg plate held overhead
- 30 box jump 60 cm/50 cm box
- 20 wallball shots 9/6kg
- 10 handstand push-ups
TC 30 min
Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
Resources
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Macho Man re-test Workout
EMOM
3 power cleans
3 front squats
3 push jerksRX : 84/61kg
Scaled: 60/40kg20 round cap.
Same weight as you had the first time!
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Max Strict Pull Up´s Workout
1 set of max Strict Pull Up´s
-Pull up grip
-Neutral head position
-NO kipping
-FULL range of motion -
Tempo Front Squats Strength
5x3 Front Squats
3 sec hold at the bottom for each rep.
Should be working around 70% or moderate/heavy weight.
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(HATCH) Front squat, week 9 / day 1: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% Strength
- 1x5@65%
- 1x4@75%
- 1x4@80%
- 1x4@85%