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

3 rounds HSPU strength Workout

HSPU strength

Max reps hspu, 2 min rest
3-5 x 50-70 %, 90" rest
3 x 10 seated SA shoulder press, 90" rest
EMOM 15 min - HS practise Workout

HS practise
- slow kick, legs split
- slow kick, legs tog
- wall stability - back/side facing
- free-standing stability (w/wo partner)

EMOM 15 min - HS practise

20s side step
20s back step
20s shoulder shrug - wall facing
20s shoulder tap - wall facing
rest
EMOM 15 min: dip holds Workout

EMOM 15 min - dip holds

20s dip top hold
20s dip bottom hold
16 reverse donkey kick, alt
du, ghdsu Workout

40 du const
18-15-12-9-6 ghdsu
KELEN HELLY Workout

"KELEN HELLY"
For Time:
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
4 rounds for time Workout

10 stoh @ 60kg
10 pull ups
10 burpees
Shoulder press Strength

4 x 6 tempo, 3s lowering
Back squat Strength

4 x 6 tempo, 3 s lowering
EMOM9 - Sled/Row/Core Workout
Every minute on the minute for 9 minutes alternate between:
- Minute 1: Sledpush x 30s (Heavy) or 10 Heavy RDLs
- Minute 2: 10 Barbell Rows (Heavy)
- Minute 3: L-Sit or Hollow-Hold x 10-20s.
Extra credit Workout
- Complete 5:00 of "cooldown work" ie. bike, run or rower
Then
- Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.

Need a training program?

3 rounds HSPU strength Workout

EMOM 15 min - HS practise Workout

EMOM 15 min: dip holds Workout

du, ghdsu Workout

KELEN HELLY Workout

4 rounds for time Workout

Shoulder press Strength

Back squat Strength

EMOM9 - Sled/Row/Core Workout

Extra credit Workout