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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Metcon Workout
3-4 rounds of 20sec work/ 1:40 rest (12-16 working sets)
1. push press
2. db goblet squat
3. sled push
4. erg
5. rest -
Pause back squat Strength
3 x 8 pause back squat
- controlled eccentric and one second pause in the bottom
- leave 1-2 reps in the tank
- rest 3 min btw sets
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Supersets Workout
3 supersets of:
10-15 barbell press
15-20 + 15-20 db walking lunge
- three second eccentric- rest 2-3min between rounds
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Etukyykky paussilla 3,3,3,3 Strength
Etukyykky paussilla 3,3,3,3
Jätä 2-3 toistoa varaa. Nousevat painot. Tauko 2 min
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7.8.2025 "Helton" Workout
3 Rounds For Time :
800m Run
30 Dumbbell Squat Cleans
30 BurpeesDB`S 22,5/15kg
TimeCap 36
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.