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

Box Jump Annie Workout

25-20-15-10-5
Double Unders
Box Jumps
Sit Ups

My double unders are coming along nicely now...amazing how quickly it progresses once you actually start doing them!!!
Rest day aerobics Workout

60 cal assaultbike
60 cal skierg
60 cal row
Bench press Strength

3x3 @ 80%/85%/90% + extra work
STRENGTH 19102015 Strength

7x3 Push Jerk @60% RM
Deadlift 1RM; 10-5-3-1 minutes - max reps of HSPU, squats, push-ups and pull-ups Workout

Find your 1 rep max on deadlift

Metcon:
10 minutes - as many reps as possible of HSPU
5 minutes - AMRAP of air squats
3 minutes - AMRAP of push-ups
1 minute - AMRAP of pull-ups

Max DL: 345 lbs.

Metcon:
25 HSPU (2 ab mats under my head)
137 air squats
61 push-ups
24 pull-ups
Running and STOH Workout

For time:
Run 800 metres
60/40 kg Shoulder to overhead, 9 reps
Run 600 metres
60/40 kg Shoulder to overhead, 15 reps
Run 400 metres
60/40 kg Shoulder to overhead, 21 reps
7 EMOM Workout

7 front squats
7 du
7 v sit ups
Back Squat 2x10 Strength

2 sets of 10 Back Squats
12-29-14 Front Squats, Hng Clns, DUBs, Row Workout

Front Squats - 3x185, 3x215, 3x245, 3x275, 3x295
4 Rnds - 500m Row, 30 Dubs, 5 Hng Clns (165lbs)
Kevyt kuntopiiri Workout

2 round

Air squat
Hand release pushup
Lunges
Pullups

Need a training program?

Box Jump Annie Workout

Rest day aerobics Workout

Bench press Strength

STRENGTH 19102015 Strength

Deadlift 1RM; 10-5-3-1 minutes - max reps of HSPU, squats, push-ups and pull-ups Workout

Running and STOH Workout

7 EMOM Workout

Back Squat 2x10 Strength

12-29-14 Front Squats, Hng Clns, DUBs, Row Workout

Kevyt kuntopiiri Workout