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

cindy Workout

Max rounds in 20 minutes

5 pull up (red band whole time)
10 push up (did mostly wide b/c close made shoulder feel funny)
15 squat

12 full rounds
13th round no squats
15/02/2017 Part 2 Workout

Bootcamp session. 50/40/30/20/10 burpees, sit ups,hrpu. 23:19. Good lung burster with Robbie and Kate.
20170726 Workout

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
6 deadlifts (225/185)
7 burpee pull ups
10 kettelbell swings (70/55)
200m run
Row, Assault Bike, Deadlifts and situps Workout
FOR TIME
- 50 cals @ rower
- 25 Deadlifts 2x24kg kettlebells
- 50 GHD situps
- 25 cals @ Assault Bike
- 50 GHD situps
- 25 Deadlifts 2x24kg kettlebells
- 50 cals @ rower
EMOM Row Workout

EMOM 20'
15 Cal Row
12 Burpees
Increase 1 Cal every 5 mins
14/03/2017 Workout

30 minute amrap, 14 reverse rows, lunge 30 yards, run back, 17 GHDS (scaled to sit ups), 9 full rounds and 14 reverse rows. With Mrs N, Cubbers and Abbie J.
Open Gym Workout

Open Gym 12:15 post if coming.
Narrow grip bench/floor press and ring row Strength

Narrow grip bench/floor press + ring row with out break. 10 reps each. 4 rounds.
Start in every 3 minutes.
Ten Workout

10 rounds:
10 Toes to Bar
10 Box Jumps
10 Ring Dips
Conditioning (30min30sec) Workout

5 rounds of:
90sec Row
90sec Ski
90sec Assault Bike
- 2min Rest

Need a training program?

cindy Workout

15/02/2017 Part 2 Workout

20170726 Workout

Row, Assault Bike, Deadlifts and situps Workout

EMOM Row Workout

14/03/2017 Workout

Open Gym Workout

Narrow grip bench/floor press and ring row Strength

Ten Workout

Conditioning (30min30sec) Workout