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

Macho Man Workout

Macho Man

EMOM for as long as possible (or max 20min)
3 Power Cleans
3 Front Squats
3 Push Jerks
Extra Credit 31-10-2019 Workout

2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing
Back squat 3x7 Strength

Back squat 3x7 @75%
COOL DOWN Workout

Thoracic Flow video
Strict HSPU 5x5 Strength

Strict hspu 5 sets of 5 reps.
As heavy as form allows.
Ring row 3x10 Strength

3 sets, 10 reps per set.
As heavy as form allows.
Back ladder Workout

Deadlift 60kg
Kb row 2x16kg
1-3-5-7-9-11-13
Pilchuck 1/2 Workout

3 rounds

10 Frontsquats 50kg
24 Kb swings 16kg
14 box jump overs
Nasty balls Workout

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.
Muscle & Power Workout

100 Pushups
100 Jump squats
(share reps as needed)

Need a training program?

Macho Man Workout

Extra Credit 31-10-2019 Workout

Back squat 3x7 Strength

COOL DOWN Workout

Strict HSPU 5x5 Strength

Ring row 3x10 Strength

Back ladder Workout

Pilchuck 1/2 Workout

Nasty balls Workout

Muscle & Power Workout