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

AMRAP4: strict chin-up/pull-up Workout

Alternate chin-up and pull-up grip each set (each time you have to break). Scale so that you get about 25-40reps in the 4min.
15 min AMRAP Workout

1 Wall climb
3 Push jerks (50% of 1RM Jerk)
10 Double unders
2 Wall climbs
6 Push jerks
20 Double unders
…
Cool down: 1K Run or Row
Front squats and side plank Workout

4 rounds

4-6 front squat, tempo 3101
rest 2min
30 + 30sec side plank
rest 2min

more weight than last week
same weight in all sets
no belt
CFS Emom 12 wb+burpee Workout

EMOM 12min
1min 15 wall ball
2min 15 Burpee
DB presses and ring rows Workout
3-4 rounds, tempo 3101
- 10-15 single arm dumbbell press
- rest 60sec
- 10-15 supine ring row
- rest 60sec
Power Clean Strength

2-2-2-2-2-2-2

AHAP
Ring dip/ Ring Row Workout

10 minutes of:
Odd minutes: 5 Ring dips
Even minutes: 8 Ring rows
Death by Sit-up to FE Workout

Death by sit-up to full extension

Use a plates 15kg/10kg

1min: 2 reps
2min: 4 reps
3min: 6reps
4min: 8reps
5min: 10 reps
6min: 12reps
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Post weight and reps!
Deadlift Strength

10x3 @ 75%
AMRAP4: Shoulder Press Workout

As Many Repetitions As Possible in 4 minutes: Shoulder Press @ approximately 60% of 1RM.

Need a training program?

AMRAP4: strict chin-up/pull-up Workout

15 min AMRAP Workout

Front squats and side plank Workout

CFS Emom 12 wb+burpee Workout

DB presses and ring rows Workout

Power Clean Strength

Ring dip/ Ring Row Workout

Death by Sit-up to FE Workout

Deadlift Strength

AMRAP4: Shoulder Press Workout