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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WOD Workout
Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching ownWorkout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters-Rest 3 minutes-
7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 metersCool Down
Cadet lead PRT -
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19.10.2025 (AM or PM) Workout
Deadlift
- 5 Reps @70%
*rest 2min
- 5 Reps @80%
*rest 3min
- Max Reps @85%
Strength
A) 3x Superset
- 15 Banded GHD Hip Ext. + 20-30s Hold On Top
- 45-60s SB Bearhug Carry Hold
*rest 3min between rounds
B) Core 3-4 Rounds
- 3-5 Dragon Flag
- 45/45s Weighted Side Plank
- 10/10 Half Kneeling Pallof Press (2-3s Hold)
*Rest 45s between movements, 2.-3min between rounds
C) 3-4 Rounds
- 10-15 Seated Lateral DB Raise
- 30-60s KB Front Rack Hold (Heavy)
- 10/10 1-arm Banded Straight Arm Lat Pull Down
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CORE WORK Workout
4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine TwistRPE 3 to 3+
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"Slapshot" Workout
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8.1.2026 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top