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

Pendley row Strength

3x6
Keep your back flat and tight!
Weighted Ring Dip, 4x5 Strength

Four sets of five reps
Back squat Strength

back squat

5x4
Run, Squat and Jump Workout

For time
Run 400m
40 Air Squats
25 Burpees
100 Double Unders
25 Burpees
40 Air Squats
Run 400m
Deadlift Strength

5 x 5 @ 65-75%
12 min for Quality Workout

10 Push ups
10 Hollow rocks
10 Pistols
10 Superman rocks
Conditioning Workout

EMOM 24 min

1) 30 Cross overs
2) 5-12 kipping C2B
3) 15 DBL DB STOH, as heavy as form allow
4) rest
Row Intervals Workout

For Time:
1000/800m Row
- Rest 4:00
750/600m Row
- Rest 3:00
500/400m Row
- Rest 2:00
250/200m Row
Annie are you OK? Workout

21 - 15 - 9
Row for calories
Thrusters [30/20 kg]
Med ball cleans 9/6kg
SDHPs [30/20 kg]
Wall ball 9/6kg
Burpees
30 Min EMOM Workout

Alternate through.
1. 1-5 Bar MU
2. 30-50 DU's
3. 15-20 Wall Balls
4. bike 15/10
5. Rest

Need a training program?

Pendley row Strength

Weighted Ring Dip, 4x5 Strength

Back squat Strength

Run, Squat and Jump Workout

Deadlift Strength

12 min for Quality Workout

Conditioning Workout

Row Intervals Workout

Annie are you OK? Workout

30 Min EMOM Workout