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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ASS ATTACK Workout
10 Rounds (5 of each)
45sec work / 15sec rest
Wall Ball Shots
Box Step Up (High box, so the crease of your hip is below parallel) -
Narrow grip bench press Strength
5 x 6 narrow grip bench press
- leave 2 reps in the tank
- rest 3 minutes between sets
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2 RM back Squat Strength
2 RM back Squat
In 5-7 sets build to a true 2 Rep Max.
Rest as needed between sets.
Lift in pairs! -
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CF Open 12.1 Workout
AMRAP in 7 minutes
Burpees to a target
Goal & Intensity
-Steady, continuous work for seven minutes.
-Aim to maintain a rhythm where each rep feels the same from start to finish.
-Start slowly – if the first 2 minutes feel easy, you’re at the perfect pace.
-RPE: 9 → hard and breathless, but you stay in rhythm.