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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Kinda Fran, but different Workout
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Rowing, burpees, lunges and wall balls Workout
2-3 x in 5min, rest 2min between rounds
20/17 cal row
20 box over burpee
20m bw walking lunge
max reps wall balls -
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Winter War 2016, week 2, Q3 Workout
10min AMRAP
20/15 cal row
15 wall ball 20lbs(9kg)/14lbs(6kg)
10 Box over jump 60cm/50cm
2/1 Muscle up (repetitions increasing by rounds: 4/2, 6/3, 8/4 etc.) -
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FOR TIME Workout
80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m bike or 1,600/2,000-m C2 bike
Goal & Intensity
- Tackle a large volume of work at a steady pace while keeping movement quality high all the way through.
-This is an endurance grind that also challenges your mindset.
-A long chipper where different parts of your body fatigue (core, shoulders, lungs).
-The aim is to keep moving almost nonstop at a consistent pace.
-Target Time | 14:00-20:00.
-Start the burpees at a controlled rhythm and don’t stop – steady beats sprint-and-crash every time.
RPE: 8 – breathless and mentally tough, but manageable with smart pacing.
Why: This workout builds endurance, grit, and pacing awareness. These skills are essential for sustaining high output in longer workouts without burning out.