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

HYROX Workout

1) Intervals

9x 3min on/1min Off:

A)
- 500/450 Row
+ Amrap: Sumo DL High Pull

B)
- 500/450m Ski
+ Amrap: WB

C)
- 25/20 Cal Echo
+ Amrap: Weighted Walking Lunge

2) Core Tabata
Jump High Strength

Find highest box jump
Warmup Workout

3 Sets
15 Scapular Push Up on Rings
10 Single Leg Hip Thrusters
20 Alternating Single Leg Cone Touches
Muscle & Power, YV1 Strength

Shoulder press 12-10-8-6 reps
Rush Workout

AMRAP 8':
15m OH Lunges
12 Dumbell snatch es@22.5/15kg
3 Bar muscle up

EMOM 30':
a) 15/12 cal row
b) AMRAP burpee over the rower
c) Rest
Strength Strength

Power snatch daily max
Partner WOD Workout

"AMRAP 35' "You Go, I Go" (changes any time @ any movement)

12 Burpees
12 Thrusters @50/40kg
12 Burpees
12 Power Snatches @50/40kg
12 Burpees
12 Push Jerks @50/40kg
12 Burpees
12 Hang Squat Cleans @50/40kg
12 Burpees
12 Overhead Squats @50/40kg"
WOD Strength

"AMRAP 14'
10 Alt. KB Snatch @20/12kg
7,5 m One arm KB FR walking lunge @20/12kg
10 Pull-up
7,5m One arm KB FR walking lunge"
Extra Credit 10-12-2023 Workout

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Machine (Nasal Breathing Only)
-Rest as Needed b/t Sets
For time Workout

21-15-9-6

machine
hang power clean@40/30kg
stoh

(Target under 10, Time cap 12min)

Need a training program?

HYROX Workout

Jump High Strength

Warmup Workout

Muscle & Power, YV1 Strength

Rush Workout

Strength Strength

Partner WOD Workout

WOD Strength

Extra Credit 10-12-2023 Workout

For time Workout