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-
3. Conditioning Workout
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9... -
20.8.2017 Workout
35 min for quality
800m jogging
15 ohs, moderate weight
10 ring kipping
7 plyo push ups. -
Wendler's deadlift, week 1 Strength
Deadlift:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 60 % of max
5. Round 67,5 % of max
6. Round 77,5 % of max -
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3x20m OAOWL Workout
3x20m One arm KB/DB overhead walking lunges
(Switch arm after 10m)
Heaviest possible -
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NEED FOR SPEED Workout
SPEEDS GOIN' UP, ON a TUESDAY
Dynamic Track Warm up
Running Mechanics combined with crab walk, leopard crawl, bear walks, duck walks, pig squats - any and all animal walks accepted
10minsFIREDRILL PREP
Arms only Ski | Ski
Arms only Row | Row
Skateboarder L | Skateboarder R
15s on : 8s Transition
You Go, I Go Format 2X on each machine before partners swap
Clock set for 6 rounds of H1 :15 , H2 :05
7minsCONDITIONING BENCHMARKING
MAX WATT ROW/SKI | MAX SPEED CURVE in a 15s cap
15s WORK : 20s REST
Clock set for : 6 rounds of H1 : 15s, H2 : 20
15s WORK : 55s of REST per machine
6minsCHALLENGE ACCEPTED
Parters set up stations & share equipment, stagger starting positions
Box Overs 5 - 10 - 15 - 20 (total)
High Knees 60 - 60 - 60 - 60 (total) (knees touch band at hip height)
Slam Ball 5 - 10 - 15 - 20
Hurdle Burpees 5 - 10 - 15 - 20 (total)Round 1 : 5 reps
Round 2 : 10 reps
Round 3 : 15 reps
Round 4 : 20 repsexample round for P1 : 5 box overs, 60 high knees, 5 slam balls, 5 hurdle burpees
- 1 round counts as returning to your beginning exercise* After each round complete 0.03 skateboarder per side OR 100m Ski OR 100m Row
27mins
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