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 230322 Workout
10 rounds for time of
- 5 weighted push-ups
- 10 push-ups
♀ 25 lb plate ♂ 45 lb plate
For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.
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Specific Warmup [Optional] Workout
EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees*Athlete's choice on reps
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Extended Warm-Up Workout
10min AMRAP
3 dislocates
6 x Prone Y's
10 x pallof presses
10 x Prone plank sidewalks -
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11.11.2025 Shoulder Press + Seal Row Workout
Alternate A1/A2
A1. Strict press – 4 x 5 @ 78+% (2-3 RIR), rest 1:00 before A2
A2. Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1