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

House of the rising sun Workout

AMRAP 5 minutes:

5 OH Squats (105#)
10 toes to bar
Milanimal_14062018 Workout

Amrap 14’

27 deadlift @60/40
27 box jump @75/60
21 power clean
21 box jump
15 squat clean
15 box jump
then
max effort thruster
push jerk , squat clean , KB swing Workout

3 sets, 9 mins each set
15 push Jerk @ 65lbs
10 squat clean @ 95lbs
15 push Jerk @ 65lbs
35 KB swing @ 16kg
2 Mile Sprint Ladder Workout

1 800 Meter Sprint
2 400 Meter Sprints (around 1:30 each; 1:38 on the last)
4 200 Meter Sprints (around 45 seconds)
8 100 Meter Sprints
Aerobic work Workout

60 min cycling
Avg. HR 115
Avg. speed 19.0 km/h
Shoulder Stability Workout

Kettlebell TGU both arms
20kg x 5

24kg Ladders (2 x 3 rungs)
32kg x 1, 1, 1

Windmills
20kg ladders (3 x 3 rungs)

Farmers Walk
24kg/32kg x 50m x 5
WEIGHTLIFTING METCON Workout

“Gwen” For Load:
BB Clean & Jerk (any style) touch n’go (X Kg) 15 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 12 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.
100 Burpee Challenge Day = 64 Workout

100 Burpee Challenge Day 64
15 min AMRAP for max push ups Workout

15 min AMRAP
10 cal Row
5 Push Ups
10 cal Row
6 Push Ups
Continue until 15 min is done
Score is total reps of push ups
Seated Shoulder press 6x4 Strength

Seated Shoulder press 6x4

Need a training program?

House of the rising sun Workout

Milanimal_14062018 Workout

push jerk , squat clean , KB swing Workout

2 Mile Sprint Ladder Workout

Aerobic work Workout

Shoulder Stability Workout

WEIGHTLIFTING METCON Workout

100 Burpee Challenge Day = 64 Workout

15 min AMRAP for max push ups Workout

Seated Shoulder press 6x4 Strength