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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21.3 Workout
Open Workout 21.3:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
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Metcon Workout
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For Load Strength
5 x every 4 min
8 front squats
Goal & Intensity
-Build leg strength and control with front squats, focusing on posture and core stability.
-The goal is heavy, quality work, but not maxing out, but staying strong and precise each round.
- Pure strength work that rewards depth and stability.
-Brace your core, and drive your elbows high — that’s what keeps the bar steady and your position powerful.
RPE: 8 → heavy but under control; last two reps should feel challenging.
Why: Front squats improve leg strength, trunk stability, and upright posture — directly boosting performance in all lifts and athletic movement.