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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Main site Wednesday 251231 Workout
For time
Run 2 miles
Rest 2 minutes
- 20 squat cleans
- 20 box jumps
- 20 overhead walking lunges with a plate
- 20 box jumps
- 20 squat cleans
Rest 2 minutes
Run 2 miles
If you've got a 20-lb vest or body armor, wear it.
- ♀ 95-lb barbell, 20-inch box, 25-lb plate
- ♂ 135-lb barbell, 24-inch box, 45-lb plateHappy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.
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Shoulder press+kb swing+ sit ups+ wbike Workout
4rnds
10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike -
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Main site Tuesday 251007 Workout
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3.1.2025 Workout
1) LIFTING
A) OHS: E2MOM X6
Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%B) Squat Snatch E2MOM X9
Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%C) BB Cycling
4 Sets of: 40s on/80s Off:
- Amrap: Power Snatch @42.5kg
2) METCON
2 Sets Of:
AMRAP 6:
-15 Thruster @35kg
-10 T2B
-15 Cal Row-Rest 4min between sets-
3) ACCESSORY
4X FOR QUALITY:
-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate -
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40-30-20-10: Wall Ball / Deadlift Workout
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#
Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).