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

Deadlift Strength

5 - 3 - 5 - 3 Deadstop reps

Technical max every set (1 rep reserve every set)
Conditioning Workout

40min amrap with partner
60cal row/ bike erg/ assault bike
24 db burpee box over steps 35/25lbs
80 du
Back squats Week 2 Juggernaut Strength

Back squat (Use 90% of 1RM)
5x55%
5x62.5%
2x10 @ 67.5%
AMRAP @ 67.5%

Post AMRAP in comments
DB thrusters, reverse lunges and toes to bars Workout
3-4 x 3min amrap, rest 1min between sets
- 10 db thrusters
- 10 db reverse lunges
- 10 t2b
Weighted ring pull up / ring dip Strength

3 x 3-5 weighted ring pull ups, try to pull as high as you can! (chest to rings or even strict MU)

3 x 3-5 weighted ring dip
Core Strength Progression 7. Workout

4 Rounds for Quality:
10 Strict toes-to-bar
11 Hollow rocks
12 Superman rocks
40 Plate twists *

*(With an appropriate weight: it should be challenging but stable)
Open Gym Workout

Open Gym of Wednesday
G-SKILLS Workout

Handstand drills:
-Wall climb
-Handstand arched to hollow facing wall + bailing to forward roll
-Kipping HSPU technique
One and a quarter front squats 6 x 2 Strength
15-20 minutes:
- one and a quarter front squats 6 x 2
Strict press Strength

Shoulder press

4x4

Need a training program?

Deadlift Strength

Conditioning Workout

Back squats Week 2 Juggernaut Strength

DB thrusters, reverse lunges and toes to bars Workout

Weighted ring pull up / ring dip Strength

Core Strength Progression 7. Workout

Open Gym Workout

G-SKILLS Workout

One and a quarter front squats 6 x 2 Strength

Strict press Strength