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

Run Workout

Run 2 miles

(mile1)
- 1200m Run
- 400M Walk
(mile2)
- 400M Run
- 400M Walk
- 400M Run
- 400M Walk
Row / Squat Workout

For Time - Row Set then Hack Squat Set

Row: 1000M / 750M / 500M (rest 60sec between sets) (Time: 10:04)
1000M - 4:22
750M - 3:29
500M - 2:13

Hack Squat 9 / 15 / 21 (time: 5:53)
9 x 160
15 x 120
21 x 100
Hill Sprints (treadmill) Workout

Hill Sprints on the Treadmill

6 x 30sec sprints

avg incline of 8-9 with speed of 8-9mph
Run Workout

Run 2 Mile
(Mile 1)
- Sprint 400M
- Jog 400M
- Sprint 400M
- Jog 400M
(Mile 2)
- Sprint 400M
- Jog 400M
- Sprint 400M
- Jog 400M
ME: Sumo Deadlift Workout

Strength:
Max Effort: Sumo Deadlift

135 x 3
225 x 3
315 x 1
335 x 1
345 x fail (could not break off ground)
Pull WOD Workout

Strength & Conditioning WOD:

7 rounds

3 Weighted Pull-ups 10lbs
5 Strict Pull ups
lazy day/ yoga Workout

3 rounds of
10 bicep curls
25 squats
20 leg raises

1 hour yoga
KB Swing Intervals Workout

(16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
(24kg x15) x4 w/ 20 sec rest
Tabarta Push Press Workout

8 rounds 20 secs on 10 secs off
Push Press @20kg
Shoulder Burn Workout

2mins after Tabarta Push Press @ 20kg

For time
50 OHS @20kg
Match tabarta push press score @20kg (132)

Need a training program?

Run Workout

Row / Squat Workout

Hill Sprints (treadmill) Workout

Run Workout

ME: Sumo Deadlift Workout

Pull WOD Workout

lazy day/ yoga Workout

KB Swing Intervals Workout

Tabarta Push Press Workout

Shoulder Burn Workout