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-
C&J waves Strength
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3 rounds for time: Sit-ups / Deadlifts / Wall Balla Workout
3 rounds for time:
• 30 AbMat Sit-ups
• 13 Deadlifts 135/95#
• 30 Wall Balls 20/14#
Goal: 9 min. -
TECHNICALLY STRONG Workout
Gymnastics for quality
40minBEGINNER
Wall Walk & Wall kickupINTERMEDIATE
Supported HSW & rollADVANCE
Handstan walk obstacle course -
Jerk 5-5-5 Strength
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AF 2026 #masu Workout
AF WEEK 19 DELOAD, Day 3
CONDITIONING:
AMRAP 15:10TTB
20 Wallball
30/24cal SkiRPE 4, with heavy breathing but not all out.
Target: 4+ rounds.
Target: unbroken sets with a little rest between movements. Consistent pace with the Ski erg. -
Strength Class Workout
Week 6
1. Bench Press - week 6
4x2 @90%
2x1 @92%Front Rack Lunges
4x8/8 @rpe 8Accessory
AMRAP 6 mins: Barbell Pump
10 DL
10 bent over rows
10 Sumo DL high pull
10 V-ups
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4.5.2026 DL & Split Squat, Strength Workout
Alternate B1 / B2
B1. B-stance DB deadlift – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00-1:30 before B2
B2. Bulgarian split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before B1
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5.5.2026 Step-Ups & Bench Press, Strength Workout
Alternate B1 / B2
B1. KB Front rack box step ups – 2 x 6-8/side @ RPE 6 (4 RIR), rest 1:00 before B2
B2. Incline DB bench press – 2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 before B1