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-
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22.1.2025 Workout warmup Workout
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AF #masu Workout
AF WEEK 49, Day 2
Finisher:
For time with a Partner, “IGYG”60 Box over Jump
60 Up&Down
60 Burpee Box over JumpRPE 4 when working.
Target: sub sub 9min.
Hit this one hard! Small sets to keep you moving with fast pace.
Forever alone version: get a friend or hit this with a rep scheme
of 30+30+30 -
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Conditioning Workout
AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg3 mins Rest
AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person3 mins Rest
In 10 mins (Split as You wish)
Complete the following :
240 Double under / 360 single under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb -
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13.10.2025 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
3 rounds for time with a partner Workout
50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.Scaled WOD
3 rounds for time with a partner:
40 KB sumo deadlift high pulls
30 knees-above-hips
20 dumbbell shoulder presses
– One partner works at a time; share work as desired.