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

Metcon Workout

• 4 Round of:
One-Arm DB Squat Snatch (22.5/15Kg) 10 reps
Row 15/10 Kcal
Double Unders 45 reps
2:00 rest each round
Ogni round va affrontato a max effort!
Deadlift 6x6 Strength

Deadlift 6x6 /3min
75-80%
Frontsquat 5x7 Strength

5x7 / 3min

65-80%
Extra Credit 04-10-2020 Workout
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)
Päivin Romanian deadlift 3x8 Strength

3x8 Romanian Deadlift
CORE 6 Workout

5-7 rounds 30s. On | 10s. Off

Banded dead bug (If possible, perform straight legged)
Windmill L
Windmill R
Plank to Pillar

(
Extra Credit 13-02-2024 Workout

OPTIONAL FINISHER

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
1.Conditioning Workout

"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6
sanjith 3 day workout day 3 Workout

mt climber twist 20 secs
pause squat 10 reps
burpee 15 reps
high knees 40 secs
jumping jacks 40 secs
1 min wall sit
take 20 sec break between each workout
Clean Workout

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean