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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OPTIONAL SPRINT METCON Workout
For time:
21/15cal echo
15 bar facing burpee
9 bmuTARGET UNDER 3MIN, TIME CAP 4MIN
SCALED FOR TIME
21/15cal echo
15 bar facing burpee
21 ttb -
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12.4.2025 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top -
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Main site Saturday 250412 Workout
For time
- 150 double-unders
- 45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
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11.4.2025 Warmup Workout
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
