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

Extra Workout

5x
10-20 GHD sit up
6-8 Bench press (~70%)
8-12 Bicep curl (~70%)
Rest as needed
Day 1 Workout

Strength: Front Squat 5×3

MetCon:
3 Rft
14 Front Squats (115#/75#)
7 Burpee Box Jumps
100m Sprint
Jumper Workout

5x3 Power Cleans (65,75,85,95,105)

For time:
10-8-6-4-2
Burpee Box Jumps (24/20)
Hang cleans (185/115)

Did step-ups on the 18" box, and used #75.
B. Back Squat Strength

Build to Heavy Set of 5
Back rack walking lunges 5/5 leg Strength

Back rack walking lunges 5/5 leg
Bike 60' Workout

60 minutes on Concept2 BikeErg. Max distance.
Extra Credit 15-02-2020 Workout

Three Way Thoracic Spine Foam Rolling x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
Gymnastic strength Workout

• 1 Set of:
Ring Muscle Ups max reps unbroken
EMOM 15 Workout

5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min
Power snatch Strength

A: E30S for 10min
1x Power snatch @ light weight
B1: FC Split squats 3x8/leg
B2: Dips 3set
C: 15min emom
3x Burpees/boxjumps/Burpee box jumps

Need a training program?

Extra Workout

Day 1 Workout

Jumper Workout

B. Back Squat Strength

Back rack walking lunges 5/5 leg Strength

Bike 60' Workout

Extra Credit 15-02-2020 Workout

Gymnastic strength Workout

EMOM 15 Workout

Power snatch Strength