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

Wednesday Strength Strength

20 min to build to a tough weight of:

Clean + Split Jerk
Morning Intervals Workout

4x
New Interval every 8th minute

18/12 Cal. Assault Bike
10 Burpees
15/10 Cal. SkiErg
10 Box Jump Overs
20/15 Cal. Row
Extra Credit 28-11-2018 Workout

Glute Bridge: 3 x 30. Rest 60s.

– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.
Back Squat 3x2 Strength

Back Squat 3x2 @75-80%

Rest as needed.
Endurance Class Workout

24 min AMRAP
Every 3:00, perform AMRAP A/B, alternating each 3 minutes.

A- 400 m Run
Then max burpees with remaining time

B- 20 Deadlift
20 Hang power clean
Then max burpee over bar ( bar facing ) with remaining time

Rx 95/65
RX+ 135/95

Score is total burpee reps.
Monday Technique Workout

Olympic Weightlifting Technique

Quality only!
Conditioning Workout

5 rounds (60min):

1min AB
1min Rest
1min Sled push (skilmill max)
1min Rest
1min Ski
1min Rest
1min Row
1min Rest
1min Burpees
1min Rest
1min Farmers walk (AHAP)
1min Rest
Squat or Die Workout

40 x Bar over burbee in 4 min

then

find 3rm front squat in 4 min
Saturday Metcon Workout

5x30sec ON/30sec OFF KB Swing
NBT Clean+Front Squat+Jerk Strength

4 rounds @80-85% Every 2min

Need a training program?

Wednesday Strength Strength

Morning Intervals Workout

Extra Credit 28-11-2018 Workout

Back Squat 3x2 Strength

Endurance Class Workout

Monday Technique Workout

Conditioning Workout

Squat or Die Workout

Saturday Metcon Workout

NBT Clean+Front Squat+Jerk Strength