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

Front squat Strength

Front squat
6-6-4-4-2-2-2/ 3 min rest

Go heavy!
Conditioning Workout

Conditioning:

AMRAP 30 mins with a partner
1 round of Cindy
5 pulll up
10 push up
15 air squat
1 round of Kelly in a boat
row 500 m
30 box jumps
30 wall balls
YOU GO I GO
Benpass Strength

Back squat heavy 1rep
+
Snatch pull 5x2
+
Lat pull downs 3x5
40min Amrap Workout

40min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds
Amrap 35min Workout

35min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds
15 rounds E2MOM Strength

5x3 strict press
5x3 push press
5x3 push jerk
Strength Strength

120 min
Legs
- Back squat 4x8x65
-Single leg RDL in smith
- Hip thrust
- Lunges
- Glute kick back
- Hamstring curl lying
- Hamstring curl standing
- Abduction
- Back extension
- Weighted sit up
Aerobic work Workout

45 min
1 min run/1 min walk
Conditioning Workout

100 min
Warm up
Spinning
Core
Strength Strength

105 min
Upper body strength
- Weighted chin up 4x5x12.5
- Shoulder press 3x8x25
- Bench press 4x8x45
- Cable row
- Straight arm lat pulldown
- Lateral raise
- Face pull
- DB row
- Bicep curl Z-bar
- Bicep curl & press

Need a training program?

Front squat Strength

Conditioning Workout

Benpass Strength

40min Amrap Workout

Amrap 35min Workout

15 rounds E2MOM Strength

Strength Strength

Aerobic work Workout

Conditioning Workout

Strength Strength