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-
30.5.2025 Workout warmup Workout
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
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Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
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Build to workout weight for KB clean and jerks and wall balls
* Practice few sets of other movements as you build up
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@ workout weight
5 KB clean and jerks
3 Bar muscle-ups
10 Wall balls
5 Burpee get overs
10m Sled push -
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Front Squat Test for new 5RM Strength
Front Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM -
2 x 5 min AMRAP: Row / C&J + SDHP / Burpee Workout
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 95/65#
2 min Rest
5 min AMRAP:
• 10 Sumo Deadlift High Pull 95/65#
• 10 BurpeesGoal: 120
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