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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Back Squat Wave, 3 rounds of 5-4-3 Strength
STRENGTH (5/7)
Back Squat Wave, 3 rounds of 5-4-3
3 rounds, 90sec rest between sets and 2:30 rest between rounds.
One round with across weight (same loading), and increase weight between rounds, if needed.
Overall RPE 4 to 4+
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Row 3000m + 30 Burpee over Rower Workout
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Open 12.3 Workout
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-barWOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-barMASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-barMASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar -
Snatches, overhead squats and rowing Workout
In 20min, 2 rounds:
- 10 snatch
- 10 cal row
- 10 hi-hang power snatch
- 15 cal row
- 10 ohs
- 20 cal row
This is not for time. Keep your pace conversational. Use a weight that is easy to handle.