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

Dumbell press, seated, 3*8 Strength

3*8 dumbell press
1min ON / 15s. OFF x40 Workout

1min Row
15s. Rest
1min Ski
15s. Rest
1min Air bike
15s. Rest
1min Run
15s. Rest
Conditioning Workout

30-20-10

S2OH 50kg
Split jumps (1/2 per side)
4 Rounds, each for time Workout

4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg
7 bar muscle ups
Back Squat Strength

Back squat
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
Happy BDay Flavia Workout

AMRAP 21min
11 squat jumps
15 wall ball @9/6
9 box jump over 24"/20"
4 wall climb
06/01/2017 Workout

90 burpees, 80 press ups, 70 squats, 60 burpees, 50 press ups, 40 squats, 30 burpees, 20 press ups, 10 squats. 29:29. Lung burster.
1min ROW Workout

1 minute for maximum calories
8x4min Row Workout

Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
Metcon Workout

• 3 Round of:
Run 400 m
BB Thrusters (40/30Kg) 21 reps

Need a training program?

Dumbell press, seated, 3*8 Strength

1min ON / 15s. OFF x40 Workout

Conditioning Workout

4 Rounds, each for time Workout

Back Squat Strength

Happy BDay Flavia Workout

06/01/2017 Workout

1min ROW Workout

8x4min Row Workout

Metcon Workout