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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Extra Credit 08-03-2022 Workout
Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
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- Adductor Rockback Stretch x 60s each
- Pigeon Stretch x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales -
Power Snatch + OHS (DELOAD) Strength
2 Power Snatches + 2 Overhead Squats
- Rest 2-3mins btw sets.Set 1: 60% 1RM Power Snatch
Set 2: 65%
Set 3: 68%
Set 4: 70%
Set 5: 72%
Set 6: 72% -
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Spartan 300 Workout
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Strength Workout
Superset x 4 rounds
Single Arm Half Kneeling Tornado Press x 8 each.
Rest 45s.
Single Arm KB Row with Rotation x 8 each.
Rest 45s.Aim heavier or match last week
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Morning Intervals Workout
4x 8min ON/2min OFF
Teams of three
A) Echo Bike —>
5x7m Shuttle Run + 12 KB Swings + 5x7m Shuttle Run —>
RestB) Row —>
5x7m Shuttle Run + 12 Box Jump Overs + 5x7m Shuttle Run —>
RestC) BikeErg —>
5x7m Shuttle Run + 8 Burpees + 5x7m Shuttle Run —>
RestD) SkiErg —>
5x7m Shuttle Run + 12 DB Snatches + 5x7m Shuttle Run —>
Rest -
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Conditioning (DELOAD) Workout
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Conditioning Workout
4mins ON/ 2 mins OFF x 3 sets
20 wall ball @9/6kg
20 Box jump @60/50cm
20 Single DB Hang Cl&Jerk @22,5/15kg
Remaining time : Max rep target burpee
Score total reps of Burpees of the 3 sets4mins ON/ 2 mins OFF x 3 sets
20 T2B
20 air Squat
20 alt. Dumbell snatch @22,5/15kg
Remaining time : max rep lateral burpee over dumbells
Score total reps of Burpees of the 3 sets