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

"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

Story http://www.navytimes.com/news/2010/09/navy-afghanistan-helo-crash-four-killed-092210w/ Video
Deadlift Strength

Deadlift: 4x5
Macho Man re-test Workout

EMOM
3 power cleans
3 front squats
3 push jerks

RX : 84/61kg
Scaled: 60/40kg

20 round cap.

Same weight as you had the first time!
Overhead Squat 7x1 Strength

Overhead squat, seven heavy singles.
Hang Power Snatch Strength

build to heavy triple, 3RM of the day.
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
Push press 3×1 Strength

Three sets of ones
Front squat 3x6. Strength

Front squat 3 sets of 6 reps.
Clean 5x3 Strength
In 20 minutes:
- Clean 5 x 3
(HATCH) Front squat, week 9 / day 1: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% Strength
- 1x5@65%
- 1x4@75%
- 1x4@80%
- 1x4@85%

Need a training program?

"BLAKE" - HERO WORKOUT Workout

Resources

Deadlift Strength

Macho Man re-test Workout

Overhead Squat 7x1 Strength

Hang Power Snatch Strength

Max Strict Pull Up´s Workout

Push press 3×1 Strength

Front squat 3x6. Strength

Clean 5x3 Strength

(HATCH) Front squat, week 9 / day 1: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% Strength