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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Day 16.3 Workout
”Builder”
4 rounds for quality:
- 6 Strict Press @ 40-50/20-35kg
- 10 Bent Over Row
- 14 Romanian Deadlift (straight leg, arched lower back, only go as low as your flexibility lets you go. Below knee is just fine if your legs remain straight and your lower back remains arched)
- 2min rest between rounds
Do everything unbroken, without putting the barbell down
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MAX REPS Workout
Option 1
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups– 1 shuttle run is 15m down and back.
Option 2
On a 2:00 clock:
20 alternating DB hang clean to overheads (10/15 kg)
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups– 1 shuttle run is 15m down and back.
Option 3
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (5/7.5 kg)
3 shuttle runs
10 ring rows2:00 rest
– 1 shuttle run is 15m down and back.
- Score is gymnastics pull total reps
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PARTNER KELLY Workout
Option 1
5 rounds for time with a partner:
400-m row
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg)
– divide box jumps and wall-ball shots as needed.
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Option 2
4 rounds for time with a partner:
400-m row / each
30 box jumps (51/61 cm)
30 wall-ball shots (4/6 kg)
– divide box jumps and wall-ball shots as needed.
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Option 3
3 rounds for time with a partner:
400-m row / each
30 box jumps or step-ups (30/51 cm)
30 wall-ball shots (2.7/4 kg)
– divide box jumps and wall-ball shots as needed.
Goal & Intensity
-The goal of this workout is to build endurance, aerobic capacity, and muscular stamina in large, full-body movements.
-Your body must sustain energy production while managing heart rate efficiently.
-Steady but intense pace: heart rate stays around 80–90% of max (RPE 7–8).
-It should feel like a long grind — not a sprint, but definitely uncomfortable.
What we're training: Aerobic capacity through sustained, compound movements. Lower body and core muscular endurance. Work capacity: ability to recover between efforts efficiently. -
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”Grettel” Workout
10 kierrosta aikaa vastaan:
- 3 rinnalleveto & työntö (N 42,5kg / M 60kg)
- 3 bar-over-burpee
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