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

Barbell Glute Bridge Strength

1112; 8-10reps; rest 60sec x 3
Back Squat Strength

30X0; 1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 3mins between sets (build weight with each set)
RNT Split squat Strength

(DB Loaded at sides) 30X1; 5-6/leg x 2; 3-5/leg x 2; rest 60sec (go heavier this week than week 1)
Strict Toes to Rings Workout

2110; 6-10reps; rest 60sec x 4
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

Need a training program?

Barbell Glute Bridge Strength

Back Squat Strength

RNT Split squat Strength

Strict Toes to Rings Workout

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