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

Nasty Girls Workout

For time

3 Rounds
50 Squats
7 Muscle Ups (14 pull-ups, 14 dips)
10 Hang Power Cleans (60kg)
KB Swing Tabata Workout

(24kg x10 w/ 10sec rest) x10

10 Swings usually equals 20 seconds of swinging
850m x6 w/ 90sec rest Workout

Run 850m, rest 1:30mins, repeat x6
8 Min Finisher Workout

2mins per station

for Reps

Box Jumps - 47
Push Ups - 32
Overhead Lunges @15kg plate - 30
Row for Calories - 30
Josh Workout

For Time:
21 OHS 95/65
100m Run
42 Pull-ups
100m Run
15 OHS
100m Run
30 Pull-ups
100m Run
9 OHS
100m Run
18 Pull-ups
100m Run

Did 85 pounds and started with 22 straight regular pullups but finished with the green band. Still need to get better on pullups.
Push-ups, K2E, Broad Jumps Workout

13 push-ups
13 knees to elbows
13 broad jumps

10 rounds
KB Snatches, Box Jump Overs Workout

1-1-1-1-1
Hang Squat Snatch - 95 lbs

then….

15-12-9-6-3
KB Snatches 1.5/1
Box Jump Overs 24/20
Run, Ring Push ups, Ring Rows Workout

run 800m
60 Ring Rows
60 Ring Push-ups
run 800m
Testing Workout

testing
Deadlifts, Run Workout

1 x 5 deadlift - 235 lbs

then…

5, 4, 3, 2, 1
deadlifts @ 85% 5RM - -200lbs
run 250m between sets

Need a training program?

Nasty Girls Workout

KB Swing Tabata Workout

850m x6 w/ 90sec rest Workout

8 Min Finisher Workout

Josh Workout

Push-ups, K2E, Broad Jumps Workout

KB Snatches, Box Jump Overs Workout

Run, Ring Push ups, Ring Rows Workout

Testing Workout

Deadlifts, Run Workout