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

Back Squat 7RM Strength

Back Squat 7RM, max reps 80% 7RM
Deadlift Strength

Deadlift
5x2
@65-93%
Rest 2-3min...
For time Workout

40 Wallball (20/14lbs)
40 KB swing (24/16kg)
30 Wallball
30 KB swing
20 Wallball
20 KB swing

Time cap: 12min.

Scaled:
wb: 14/10 lbs
Kb: 16/12kg
8min EMOM: 1) 5-15 HSPU 2) 5-15 C2B Workout

8min EMOM:
1) 5-15 HSPU
2) 5-15 C2B

Challenge yourself with the rep scheme. There are only 4 sets of each movement. Scale if needed.
C2B Strength

3 sets of max reps
As many strict as possible followed by kipping
Arm accessory work Workout

ARM ACCESSORY WORK

EMOM 9 min (3 rounds)
1) 8-12 standing french press w/ plate
2) 8-12 biceps curl w/barbell
3) 8-12 seated DB press (istu lattialla jalat suorana)

*tee valinnaisena tän päivän "assarit", jos haluat käyttää aikaa kyykkyihin.
"Crash Test" Workout

For Time:
1,500 Meter Row
30 Deadlifts 110/75kg
45 Lateral Barbell Burpees

Light Option

750 Meter Row
30 Deadlift (light/ moderate)
30 Lateral Barbell Burpees
Climb, Push and Carry 2.0 Workout

2 x Rope Climb
4 x HSPU (kipping allowed)
Heavy Bearhug carry 4x Rig w. sandbag, stone, keg etc..
4 Rounds
Then:
50 x Wallball Shots 9/6kg
Minimum rest.
2. Conditioning Workout

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.
1. Box Front Squats Strength

On the Minute x 10:

2 Box Front Squats

Need a training program?

Back Squat 7RM Strength

Deadlift Strength

For time Workout

8min EMOM: 1) 5-15 HSPU 2) 5-15 C2B Workout

C2B Strength

Arm accessory work Workout

"Crash Test" Workout

Climb, Push and Carry 2.0 Workout

2. Conditioning Workout

1. Box Front Squats Strength