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

Team Row Workout

For time:
Row 5000 metres

In teams of two, each athlete must row 5 rounds of 500 metres. Rest while the other works.
26/8/14 Barbell Strength

Olympic lifting/ Strength Programme
26/8/14 Barbell 2 Strength

Front Squat
26/8/14 Barbell 3 Strength

Straight Leg Dead Lift
Invictus Strength

Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
CFPR Workout

Metcon

1′ double unders
1′ power snatch 50/35
2′ double unders
2′ power snatch 50/35
3′ double unders
3′ power snatch 50/35
CFPR Workout

Emom 10′

3 hang power snatch (climbing)
Wall Walking Burpees Workout

10-9-8-7-6-5-4-3-2-1 set of burpees

*perform 2 wall walks in between each set of burpees
C2. Body armor Workout

3 Giant Sets:
7 Bottom Range Dumbbell Bench Press 2x25kg
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
15 kneeling pallof presses L/R
Power snatches on the minute for 15 minutes (4-3-2-1-1 reps) Strength

Minutes 1-3: 4 reps
4-6: 3 reps
7-9: 2 reps
10-12: 1 rep every 30 seconds
13-15: 1 rep

Need a training program?

Team Row Workout

26/8/14 Barbell Strength

26/8/14 Barbell 2 Strength

26/8/14 Barbell 3 Strength

Invictus Strength

CFPR Workout

CFPR Workout

Wall Walking Burpees Workout

C2. Body armor Workout

Power snatches on the minute for 15 minutes (4-3-2-1-1 reps) Strength