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

Skill work Workout

Handstand walking technique
15 minutes working various progressions
Wall support hold
Hand release
Partner assisted
HSW
Back squat 4x8 Strength
20 minutes:
- back squat 4 x 8
Rest three minutes between sets
Partner C2B Workout

Concentric vs Eccentric

4 x 5

5 sec eccentric phase

Add weight if needed!
Deadlift (Wendler Deload) Strength

5 x 40%
5 x 50%
5 x 60%

of your 90% 1RM

This is a deload week! Next week is for testing your new 1 RM.
Tabata sit-ups Workout

Tabata sit-ups.
DB bicep curls Workout

To perfect your guns, do dumbell bicep curls for three sets of 10-12 reps
1 RM Squat clean Strength

3 lifts to find your 1 RM squat clean.
Basic Conditioning Workout

50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) Lateral Step Up (Alt.) - Lying pass overs w/stick
30-40) Caterpillar - Dragon w/elbow
40-50) Air Squat - Dead hang

HR 60-70%
Back Squat Strength

Back Squat 4x5
78-80% of 1RM
Same weight for all sets
CFCH: Turkish Get-up Training Workout

Record sets, reps, weights and other details for this movement.

Need a training program?

Skill work Workout

Back squat 4x8 Strength

Partner C2B Workout

Deadlift (Wendler Deload) Strength

Tabata sit-ups Workout

DB bicep curls Workout

1 RM Squat clean Strength

Basic Conditioning Workout

Back Squat Strength

CFCH: Turkish Get-up Training Workout