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

Hollow Body Hold Workout

30-60sec; rest 90sec x 4
Warmup D16 Workout

4 Sets - Build load with each set of weighted movements. Emphasis on stability. Stay in control.
6-8/arm Half Kneeling Landmine Press (2111 tempo) 
rest 30sec 
10 Side Plank Clamshell/side 
rest 30sec 
10 Single Arm DB Powell Raise/arm 
rest 60sec
Glute Bridge Dumbbell Bench Press Strength

30X0; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 45sec
Prone Barbell Row Strength

21X1; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 90sec
Box Step Up Strength

(Dumbbells loaded at your sides) 10-12 Alternating Reps; 20"; rest 30sec x 3
False Grip Ring Row Workout

2011; 6-10reps; rest 30sec x 3 sets
Metcon D16 Workout

3 Sets Not for Time:
60sec Wall Sit 
AMRAP Sit Ups in 30sec 
10 Alternating DB Muscle Snatch (build from last weeks weight) 
rest as needed between sets
Engine Kuusankoski Workout

8 min AMRAP

5 deadlift 100/70kg
200m row
Shoulder press Kuusankoski Strength

3x10 shoulder press
Open Gym Workout

Open Gym12:15 post if coming .

Need a training program?

Hollow Body Hold Workout

Warmup D16 Workout

Glute Bridge Dumbbell Bench Press Strength

Prone Barbell Row Strength

Box Step Up Strength

False Grip Ring Row Workout

Metcon D16 Workout

Engine Kuusankoski Workout

Shoulder press Kuusankoski Strength

Open Gym Workout