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 Workout

20:00 Quality Focus
20/20m Double Lateral Front Rack Carry @ your choice
10 Cal Bike/Row/Ski
10 each DB Renegade Rows @22,5/15kg
5 each KB Windmills
WOD Workout

"Annie"
50-40-30-20-10
Sit up
Double Under
Timecap : 12 min

Extra:
Yoga flow
30" lizard pose L
30" lizard pose R
3-legged downward dog into upward dog 5 reps L
3-legged downward dog into upward dog 5 reps R
cat cow 5 reps slow tempo
30" child pose
Strength 18-01-2022 Workout

Superset x 3 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.
Conditioning 18-01-2022 Workout
EMOM x 12:00
Minute 1: 30s Max Double KB Cleans @24/16
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups
- Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
- RX+: @28/20kg, Strict Handstand Push-ups
Partner Conditioning 05-08-2023 Workout

IN TEAMS OF 2.
AMRAP x 24 MINUTES
40/30 Cal Bike/Row/Ski
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (one DB, held however)
100m Synchro DB Suitcase Carry

*Synchro work done together, other stuff split as needed.
Conditioning 14-12-2022 Workout

EMOM x 21 MINUTES
MIN 1 - 50 Double Unders*
MIN 2 - 16 Alt. DB Goblet Lunge (Heavy)
MN 3 - :50 Rope Climbs

*Option to increase by 5 each round if strong with DUs. Scale is single unders today.

Video for the day: https://vimeo.com/778581551
Finisher 13-01-2023 Workout

OPTIONAL FINISHER
2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press
-Rest as Needed b/t Sets-

https://youthsportstrainer.com/single-dumbbell-floor-press-with-core-bracing/
Finisher 24-03-2023 Workout

PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds:
Curls = Overhead Plate Hold
Front Raises = Plate Gun Hold,
Flutter Kicks = Plank Hold.
Extra Credit 22-03-2022 Workout

Reverse Plank: 4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
Partner Workout 14-10-2023 Workout
IN TEAMS OF 2
FOR TIME
600m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows
- P1 & P2 will both complete the KB Suitcase Carries together. Other movements split as you wish