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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Saturday Cool down Workout
3-5 min light cardio
1-2 min banded oh strech (each side)
1+1 min calf smash with roller
2+2 min calf/achilles strech
1-2 min cobra to prayer pose -
Weightlifting strength Strength
• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
67.5-72.5% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
72.5-77.5% 1RM -
Woima Home Workout
AMRAP 15:
10 Squat Jumps
15 Burpee to Target
20 Squat Jumps
15 Burpee to Target
30 Squat Jumps
15 Burpee to Target
...
Add 10 Squat Jumps every round -
22.6.2026 Dip & Row, Strength Workout
Alternate B1 / B2
B1. Strict dip – 4 x 6-8 @ RPE 9 (1 RIR), Rest 1:00 before B2
B2. Seal row – 4 x 6-10 @ RPE9 (1 RIR), rest 2:00 before B1
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Bootcamp Workout
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Rowing Cindy’s Cousin Workout
30 min AMRAP
5 rnds of Cindy’s Cousin
5 Burpees
10 Push-Ups
15 Air Squats
Then
1000m Row -
“Barn Burner” Workout
5 x AMRAP 3, rest 3:00
1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)
2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)
3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)
4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)
5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)
KILOS
52/38
61/43
70/48
84/61
93/65 -
12.7.2025 Paused Front Squat Strength
Paused front squat
Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)