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

STRENGTH 3 - STAND UP Strength

DBL DB LAT STEP UP 4 X 10 /
Track Day: Run 1600m, 1200m, 800m, 400m Workout

Warm-Up: 5-10min easy jogging, dynamic movements (perfect stretch etc…)

Run 1600m, rest 4min, Run 1200m, rest 3min, Run 800m rest 2min, Run 400m

Run fast, but not all out efforts.
2. Burner Conditioning Workout

5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")
Accessory Work Workout

5 sets, rest 1-2min between sets:

1) 5-10 Strict TTB
2) 8+8 Seated DB Press
3) 10 Banded Pull-Apart

Go by feel. Scale if needed
2. Conditioning Workout

EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders
5 kierrosta 3 liikettä Workout

5 kierrosta

30 tuplanaruhyppy
21,15,9,6,3 amerikkalainen kahvakuulaswingi
21,15,9,6,3 boksihyppy
Hang power snatch 6x3x60% Strength

Hang power snatch 6x3x60%
Pistols Workout

5min EMOM
14-20 Pistols
4 sets: Strength

6+6 Seated DB Press
10 Banded Pull-Apart

Go by the feel, rest as needed
21-15-9 of your choice Workout

Go by the feel. You can pick 2-4 movements.

Need a training program?

STRENGTH 3 - STAND UP Strength

Track Day: Run 1600m, 1200m, 800m, 400m Workout

2. Burner Conditioning Workout

Accessory Work Workout

2. Conditioning Workout

5 kierrosta 3 liikettä Workout

Hang power snatch 6x3x60% Strength

Pistols Workout

4 sets: Strength

21-15-9 of your choice Workout