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

Sandstorm Workout

”Sandstorm”
AMRAP 10:
10 Deadlifts (100/70kg)
200 Meter Run
30min AMRAP Workout

30min AMRAP

Double Unders 100-80-60-40-20
Toes-to-bar 30-25-20-15-10
Wall Balls 50-40-30-20-10

*after each round 10 Box Jump Over and run around the box
4 rounds for quality Workout

Russian twists x20
Front rack hold 30s.
2. Skills Workout

14:00 Recovery Bike
Every 2:00
Complete 1 Set of Kipping Handstand Push-ups (25-30% of Max Set)
Back Squat Strength

Back Squat 1x5, 2x3, 2x2
Muscle & Power Strict Press 1RM Strength

Find Strict press 1RM
Strength Strength

Bradford Press

6x 6 reps
- first get familiar with the movement
- if form and mobility look OK, add weight
AMRAP 10 min Workout

AMRAP 10 min

10 pushups
long jump
10 goblet squats 24/16 kg
long jump

Long jump = your height in distance
Endurance Class Workout

30 minute EMOM

Min 1 15 Box jump overs 30/24”
Min 2 15/12 calorie Row
Min 3 15 Burpee to 6” touch
Min 4 15 Jumping lunges
Min 5 50 DU (150 singles)
Min 6 Rest

*Score is total number of rounds successfully completed. Each minute = 1 round.
Max score is 25
3x6 Tempo Strict TTB Workout

3 sets of:
6 Tempo Strict Toes-to-bar

(Or. Dragon Flag)

Need a training program?

Sandstorm Workout

30min AMRAP Workout

4 rounds for quality Workout

2. Skills Workout

Back Squat Strength

Muscle & Power Strict Press 1RM Strength

Strength Strength

AMRAP 10 min Workout

Endurance Class Workout

3x6 Tempo Strict TTB Workout