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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Running Workout
2 rounds of:
1000m Skillmill Run
Rest 1:30
800m
Rest 1:30
400m
Rest 1:30
200m
Rest 2 mins -
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Conditioning Workout
Partner Workout ( You Go, I Go)
30 minutes RUNNING CLOCK
In 8 mins Complete :
10 wall walks
20 burpee Pull up
40 wall ball @9/6kg
80 Double under
Remaining time is rest!In 10 mins complete :
10 DB Man maker @2x20/12,5kg
20 t2b
40 cal row
80 air squat
Remaining time is rest!In 12 mins complete
10 rope climb
20 dumbell TGU @20/12,5kg
40 push up
80 medball clean @9/6kgRemaining time is rest!!!
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Muscle & Power, Joker Workout
"Open 21.3 & 21.4"
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
- Time cap: 15 minutesMove immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
- Time cap: 7 minutes -
15.4.2026 KB Press & Meadows Row, Strength Workout
Alternate C1/C2
C1. Seated KB strict press – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 1:00 before C2
C2. Meadows row -3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before C1
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Weightlifting + strength Strength
125 min
1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.52.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction -
Strength 25-12-2020 Workout
Superset!
4 roundsA1) Strict Pull-Up x 5-8 3s down. Rest 60s.
- Options: Side to Side Pull-Up, normal, partner/self assisted.A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
- neutral grip