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

Aerobic work Workout

45 min
60 s run/60 s walk
Rest Workout

Rest day
Strength Workout

100 min
Upper body strength
Back, shoulders & chest
Strict pull ups 4x10
Rest Workout

Rest day
Rest Workout

Rest
60 min massage
Conditioning Workout

105 min

1.Skill
TTR

2.Metcon
A. 3 RFT
36 DU
10 GHDSU
12 BBJO

B. 4 RFT
600 m run / 35 cal AB
15 m DB walking lunges 15 kg
17.20

C. Echo bike
9 x 30 s. on 15 s. off

D. 10 min easy bike
Ring conditioning Workout

EMOM 8
3-6 ring MUs
-scale to low ring MU
-can use bands or ring thing
Gymnastics Workout

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 bird dog row e/s

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4 arch snap to pike hold
40 min amrap "J&V" Workout

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete
Nebula Workout

For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB

Need a training program?

Aerobic work Workout

Rest Workout

Strength Workout

Rest Workout

Rest Workout

Conditioning Workout

Ring conditioning Workout

Gymnastics Workout

40 min amrap "J&V" Workout

Nebula Workout