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

STRENGTH - BACK SQUAT Strength

B.Squat 3x5 (+5lbs)
Front squat 5x58,5%, 5x67,5%, 5+@76,5% Strength

Front squat 5x58,5%, 5x67,5%, 5+@76,5%
GYMNASTICS: “skills” - FOR TIME Workout

For time: 6 sets
7 C2B
5 T2B
3 Bar Muscle Up
FOR TIME Workout

For time: 100 mts
Hand stand walk
Mobility / Movement Prep Workout

Laxball TFL

Light KB
arm bar
cossack squats
prying goblet squats
glute bridges
halos

SOD post assisted pancake
+ foam roller forearm pinning
Cardio 37/2016 Workout

5 Rounds of
Run around the box
10 Clean & Jerk 60/40kg
San Fran Crippler Workout

For time:

30 Back Squats (bodyweight)
1000m Row
Metcon Workout

Metcon
5 rounds
50 m run ( on the grass from fence on right side to small bush)
5 burpees
3xME L-sit hold Workout

3x ME L-sit hold(rest 60-90sec)
Mobility / Movement Prep Workout

Dynamic full body + Sprint style warm up

SOD:
Post assisted pancake - pull yourself forward using post. keep neutral spine. Hold minimum 1 minute. keep legs externally rotated and toes facing up. Set up under rack to be out of way for next class

Need a training program?

STRENGTH - BACK SQUAT Strength

Front squat 5x58,5%, 5x67,5%, 5+@76,5% Strength

GYMNASTICS: “skills” - FOR TIME Workout

FOR TIME Workout

Mobility / Movement Prep Workout

Cardio 37/2016 Workout

San Fran Crippler Workout

Metcon Workout

3xME L-sit hold Workout

Mobility / Movement Prep Workout