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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Chipper Workout
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps -
Leuanveto + press Strength
4 rounds
4 pull up
8 shoulder press
Rest 2minKirjaa tuloksiin shoulder pressin kilot, kommentteihin leuanvedot
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3x2min ylläpidettävä tahti, 1min lepo Workout
3x2min ylläpidettävä tahti, 1min lepo
150m soutu/300m pyörä,
5-8 yleisliike
150m soutu/300m pyörä -
Morning Intervals Workout
In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min -
CFKN minit Workout
Alkulämmittely ja mobility
Hypitään
Wod
Roikunta
Punnerrus
Hyppy
Käsilläseisonta
TasapainoLoppuvenyttelyt
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Thursday December 11 Workout
Main Site Workout - Modified
3 Rounds
50 Double Unders
50 Walking Lunges -
18.4.2026 Warmup Workout
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position) -