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

Deadlift Strength

4 x 3 Deadlift

-leave two reps in the tank
-rest 3 minutes between sets
22.7.2021 (Back Squat) Strength

Back Squat

3 x 3 x 70%
3 x 2 x 80%

SO 2:30
Back Squat Strength
back squat
2 x 3
2 x 1
- leave one rep in the tank
- rest as needed
Cluster Front squats Workout

2.2.2.2
Cluster front squats
4 sets at 80% 15 secs intra set rest
The Quadfather Workout
For time;
20/16 Cal Row
30 Front Squats @70/50kg
40 Box Jump Step-downs
- Rx+: 85/60kg
- Front Squats taken from floor.
- TIME CAP = 8:00
Metcon Workout

3 rounds for time:

30 hang power clean 40/30 kg
30 shoulder to overhead
30 air squat

tc 12 min
Floor press, narrow grip Strength

Three sets of three
7 min AMRAP, wallballs and burpees Workout

5 x Wall Ball
5 x Burpee
Deadlifts and thrusters Workout

21-15-9 reps for time of:
* Deadlift 100 kg
* Thruster 42.5 kg
Metcon @ 70-80% effort Workout

3 rounds (45s on / 15s off)
:45 cardio
:45 burpees
:45 knees to elbows
:45 air squats
:45 kbs @moderate weight
rest 1:15
Moving @70-80% effort, not all out.

Need a training program?

Deadlift Strength

22.7.2021 (Back Squat) Strength

Back Squat Strength

Cluster Front squats Workout

The Quadfather Workout

Metcon Workout

Floor press, narrow grip Strength

7 min AMRAP, wallballs and burpees Workout

Deadlifts and thrusters Workout

Metcon @ 70-80% effort Workout