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-
Metcon Workout
4min ON, 2min OFF *6 (3 rounds each)
A) 800m bike
10-20 HSPU
max reps alt. Hang Power Clean & Jerk @15kgB) 600m ski
15-20 Toes to bar
Max reps burpees to target -
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ATPF #masu Workout
ATPF WEEK 32 Day 2
GYMNASTIC CONDITIONING/STRENGTH (1/3)
Max set HSPU
Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.Target: 5+ reps with max set. Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up -
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24.09.2025 (AM or PM) Workout
Gymnastics
A) E75SEC X6:
- 1 Set of rMU
B) Ring Strength:
3-4 Rounds Of:
- 20-30s Ring Dip Hold *rest 30s
- 20-30s Ring Support Hold *Rest 30s
- 20-30s Chin Over Ring Hold *Rest 30s
C) T2B Test:
A) Max Reps T2B
*Rest 2min
B) E90SEC X5
- 1 Set of T2B (40-50% of Max Reps)
Accessories
A) 4 Rounds For Quality:
- 10/10 DB Bench Press (alternating arms, resting arm extended)
- 10/10 Bent Over DB Row
B) 3-4 Rounds For Quality:
- 10-15 DB Skull Crusher
- 10-15 Seated DB Lateral Raise
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Bench Press 5-5-3-3-3+ Strength
Week 7/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM -
Back Squat 5-5-3-3-3+ Strength
Week 7/16: Inverted Juggernaut Method
Back Squat:
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM -
10 rounds for time: Power Clean / Bar-Over Burpee Workout
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar
Goal: 10 min. -
Hydra Workout
Every 7:00 x 3rds
9-7-5
Power cleans 80/60
Box jumps 30/24Goal 3:15-3:45
Scales
70/45
55/30
Box step ups