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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Friday Metcon Workout
WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area -
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Extra Credit 17-09-2021 Workout
Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
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- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
8.10.2021 Warm Up Workout
14 min
15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row -
08.08.2025 Workout
ENGINE
E6MOM X 6:
Set 1,2,3:
- 24 Cal Ski
- 30m Heavy KB Farmers Carry (minimi 2x32kg)
- 24 Cal Ski
Set 4,5,6:
- 24 Cal BikeErg
- 30m SB Bearhug Carry (50-70kg)
- 24 Cal BikeErg
Accessory
A) Core 3-4x
- 20 Strict Hanging Knee Raise
- 10/10 KB SideBend
- Max L-Sit Hold
B) Arms 3-4x
- 10/10 DB Bicep Curl
- 20-30 Banded Tricep Ext.