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

Dual 7min AMRAP Workout

7min AMRAP
10 Burpee
15 Push Press (95#)
20 Pull Up

Rest 3min

7min AMRAP
9 Knees to Elbow
12 SDHP (95#)
15 Box Jump (24')

2+2 & 8 box jump
Bench Press 3 RM Strength

Bench Press 3 RM
Tall Jerks Strength

Three sets of:
Tall Jerks x 3 reps
Rest as needed
Double-unders and squat clean and jerk AMRAP Workout

Complete as many rounds as possible in 10 minutes of:
40 double-unders
85/60 kg squat clean and jerk, 3 reps

There are 43 reps per round.
100 Burpee Challenge Day = 77 Workout

100 Burpee Challenge Day 77
Must Cardio Workout

3 rounds:
1000 m AB
500 m row
10x10 m shuttle run
Arms Workout

Standing Hammer Curls + Lying Tricep Dumbbell Press:
- 14kg x 10 + 12kg x 10
- 16kg x 10 + 12kg x 10

Seated Dumbbell Curl + Plate Tricep Press:
- 16kg x 10 + 20kg x 10
- 18kg x 10 + 20kg x 10

Dips + Plate Hammer Curl:
- 21 + 20kg x 10
- 15 + 20kg x 10
- 9 + 20kg x 10

Cable Tricep Pull Down:
- 7.5kg x 10 (each arm)

Cable Curl (single arm)
- 10kg x 10 (each arm)
Front Squat 5x1 Strength

Front Squat, Five singles
GHD 3x15 Strength

GHD 3x15 + 3×x15 back extension
Press 1 RM Strength

Press 1 RM

Need a training program?

Dual 7min AMRAP Workout

Bench Press 3 RM Strength

Tall Jerks Strength

Double-unders and squat clean and jerk AMRAP Workout

100 Burpee Challenge Day = 77 Workout

Must Cardio Workout

Arms Workout

Front Squat 5x1 Strength

GHD 3x15 Strength

Press 1 RM Strength