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-
Power Complex Workout
20min to find 1RM in following complex
2 x Hang Power Clean
2 x Front Squat
2 x Shoulder To Overhead
If you hit your max early, continue to the end @ 70% from your established max. -
Hollow Back Press Progressions Workout
Hollow Back Press Progressions:
- Incline push up
Push up
Use following template:
3x3, 5x3, 3x6
4x6, 4x9, 5x9
4x12, 4x15, 5x15Pseudo planche push up
Bench dip
Use following template:
3x2r, 5x2r, 3x4r
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10rNegative parallel bar dip
Parallel bar dip
Use following template:
3x1, 5x1, 3x2,
4x2, 4x3, 5x3,
4x4, 4x5, 5x5
Perform with coupled mobility exercise.
For Quality -
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Dead lift 5 reps Strength
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Hero WOD "DG" Workout
AMRAP 10min
- 8reps Toes to Bar
- 35pound Dumbbell thruster, 8reps
- 35pound Dumbbell walking lunge, 12reps
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Maximum Double-unders Workout
Perform as many consecutive double-unders as possible. There is no time cap but the score must be from an unbroken set.
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