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-
9/11 Police Office Tribute Workout
3 rounds for time (weighted vest if you have one - to mimic Police officers vest)
9 Burpees
11 Pull-ups
23 Push-ups
37 Squats3 = 3 departments who lost officers on 9/11 (New York Police Department, New York Port Authority, New Jersey Police Department)
9/11
23 = 23 Police Officers who died on 9/11
37 = 37 Port Authority Officers who died on 9/11
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020416 Workout
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Killed by Concept Workout
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1RM Power Snatch + Hang Power Snatch Strength
8min to work up to a heavy
Power Snatch + Hang Power Snatch -
Technic 13/2016 Workout
8min AMRAP of:
10 Overhead Squats 42,5/30kg
10 KB Swings 24/16kg
30 Double Unders -
Cardio 11/2016 Workout
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Power Clean complex Strength
Find 1RM in the following complex;
Hang Power Clean + Power Clean.Touch and go from ground in full power clean.
15 mins -
VOIMA/TEKNIIKKA Strength
Every 2min for 16min (8 sets)
Front Squat
Set 1 - 3 reps @ 65%
Set 2 - 3 reps @ 75%
Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90%
Set 5 - 1 reps @ 95%
Set 6 - 2 reps @ 90%
Set 7 - 4 reps @ 85%
Set 8 - 6 reps @ 80%