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

Hollow Back Press Progressions Workout
Hollow Back Press Progressions:
1. Incline push up
2. Push up
  Use following template:
  3x3, 5x3, 3x6
  4x6, 4x9, 5x9
  4x12, 4x15, 5x15
3. Pseudo planche push up
4. Bench dip
  Use following template:
  3x2r, 5x2r, 3x4r
  4x4r, 4x6r, 5x6r
  4x8r, 4x10r, 5x10r
5. Negative parallel bar dip
6. Parallel bar dip
  Use following template:
  3x1, 5x1, 3x2,
  4x2, 4x3, 5x3,
  4x4, 4x5, 5x5
Perform with coupled mobility exercise.
For Quality
Back squat 4-4-2-2-2-2-2 Strength

Back squat 4-4-2-2-2-2-2
AMRAP 10 Workout

12 Lunges
7 Pull ups
Shoulder Press 7RM Strength

Shoulder Press 7RM
Back Squat 5x5 reps Every 2:30 Strength

Back Squat Every 2:30
5x5 reps V*
Narrow-grip bench press 2RM Strength
In 15 minutes:
- narrow-grip bench press 2RM
Back squat 1x10 + 2x8 Strength

20 minutes:

Back squat up to a heavy10 (this is not your max set of 10) + 2 x 8 @ heavy10
21-15-9 Workout

For time: 21-15-9 reps of
-burpee
-kbs @ 24/16kg
Hero WOD "DG" Workout
AMRAP 10min
- 8reps Toes to Bar
- 35pound Dumbbell thruster, 8reps
- 35pound Dumbbell walking lunge, 12reps
Back squat Strength

Back squat
6x4

Need a training program?

Hollow Back Press Progressions Workout

Back squat 4-4-2-2-2-2-2 Strength

AMRAP 10 Workout

Shoulder Press 7RM Strength

Back Squat 5x5 reps Every 2:30 Strength

Narrow-grip bench press 2RM Strength

Back squat 1x10 + 2x8 Strength

21-15-9 Workout

Hero WOD "DG" Workout

Back squat Strength