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-
Bench Press Strength
6 sets of Bench Press
Set 1: 3 @80%
Set 2: 2 @83%
Set 3: 1 @86%
Set 4: 3 @83%
Set 5: 2 @86%
Set 6: 1 @90%
- 2-3min Rest btw sets. -
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"Merry Christmas 2024" Workout
Partner workout, IGYG-style:
12 rounds (6 each), for time:
24 WB 9/6kg
12 Burpee Box Jump Overs 60/50cm
- Then
Cash Out: 2024m RowFlow: Athlete must complete the full round of 24 and 12 before they switch. Both do 6 rounds, total of 12 and then finish with a 2024m Row, where they can switch when ever they want to.
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Pause Front Squat Strength
5 sets of 3 Pause Front Squats
Set 1: @55% 1RM Front Squat
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @70+%
- Pause 2sec in the bottom
- Rest as needed btw sets -
Core Workout
3-4 rounds:
15 GHD Sit-ups OR Abmat Butterfly Sit-ups
30 Russian Twists
15 Candle Sticks -
"Basic" vol. 117 Workout
EMOM x 36 (6 Rounds):
Minute 1: Row / Assault
Minute 2: Strict Press (DB, KB)
Minute 3: Back Rack Reverse Lunges (or bodyweight)
Minute 4: Side Plank (Right)
Minute 5: Side Plank (Left)
Minute 6: Rest -
Gymnastic Workout
5 rounds for quality
20-30sec handstand hold
10 seated DB strict press
8-12 pike press
30sec/ side sideplank hold -
WOD Workout