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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HYROX Workout
4 sets (1 set every 10 minutes)
Alternate between A&B
A)
800m run
25 DB suitcase deadlift (2x22,5/15 kg)
15m sandbag walking lunge (2x7,5m, 45/30 kg)
Remaining time is rest.B) 1000/800m row or ski
25 V sit-up
15 KB goblet squat clean (24/16 kg)
Remaining time is rest. -
Weighted Pull-up Strength
4 sets:
6 Pause Weighted Pull Ups @8/10 RPE
- Pause 2sec at the bottom of each rep
- Rest as needed btw sets -
Warm up Workout
10min for quality:
1min easy erg/run
8 alt. scorpion
8 prone Cuban press
8 ring row
8 kip -
22.7.2025 Overhead Squat ( Strength ) Strength
Overhead squat
2 x 3 w/ tempo 21X1 @ RPE 6-7 (3-4 RIR), go every 2:30-3:00
– Tempo 21X1 = 2 sec down, 1 sec pause, fast up, 1 sec pause
– These are deload sets, stick to the RIR guidance -
21.7.25 Workout
2 rounds:
Amrap 3
4 alt. devils press @22.5/15kg
4 db box step ups @60/50cm-1.30 rest
Amrap 3
12 abmat sit ups
1 (legless) rope climb -
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22.7.2025 BasicWod Strength
Shoulder Press
Build Heavy Set Of 2 in 15 minutes
+
Back Off Sets 3 x 3 @ 70-80% of OTD. SO 2:30 -
BBF Strength Workout
20min for Quality
10 Double KB Deadlift + 30m Farmers Carry + 10 Double KB Deadlifts
10-15 Strict K2E
8/8 Double DB alt Seated Shoulder Press
10-15 Pushups