DEMO – RX Standard

With this example RX Standard programming you will be able to see how the weekly trainings are structured and the nomenclatures used.

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Monday

Session 1

A) Aerobic Work
20 ′ warm up run easy pace
Then:
7 rounds of:
20 ″ Fast
10 ″ Slow
40 ″ Fast
20 ″ Slow
1 ′ Fast
1 ′ Slow
Then:
5 ′ easy run.

Session 2

A) oly
A.1) Squat Snatch
4 - 60%
4 - 70%
3/3 - 75%
2/3 - 80%
Back at 75%:
5 Hang SQ. snatch

A.2) Hang Snatch Pulls
4/4 - 95%

A.3) Split Jerk
4 - 60%
4-70%
3 / 3 75%
3 / 2 80%

B) Back Squat + Half Back Squat
4 sets of:
5 Half Back Squats (105%)
A:60»
3 Back Squats (87%)
R: 2′-3 ′

C) Strict Handstand Push-ups
C.1) Strict HSPU Deficit
4X12
(2» Down)
C.2) EMOM 16 ′
10”/15” Max Strict Handstand Push-up
(max speed)

D) Rope Climb Skills
Every 20”x7′
1 Rope Climb

E) CONDITIONING

4 rounds of:
1000 / 900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R: 3 ′


Objective

The rounds have to last between 10-11min. If they lengthen we have made the wrong scaling
By now we should know the purpose of these pieces. Find a rhythm that allows me to go the same way all the time. We have more than touched rowing in these contexts.


Tuesday

Session 1

A) Aerobic Work
4 sets of:
5 ′ On / 3 ′ Off
Metronome Bar Facing Burpees
12 Burpees on the Minute
48 BPM

Session 2

A) oly
A.1) 1 Slow Pull + 2 Hang Power Snatch
2 - 60%
2 - 70%
2/4 - 75%
2/1 - 80%

A.2) 1 Sq. Clean + 1 FSQ
2 - 60%
2 - 70%
3/3 - 75%
3/1 - 80%

B) Strength & Skills
6 sets of:
2 Push-Press
A:60»
3 Legless AFAP
R: 2 ′

C) Muscle ups
C.1) Strict Muscle-ups
8 × 4
C.2) EMOM 16 ′
15”/20” Max Unbroken Muscle-ups

D) Anaerobic Work
2 blocks of:
6 sets of:
10» Work
Rest 2 ′ between Sets
Rest 7 ′ between blocks

Choose from the following monostructural:
- Sprint AAB
- Sprint Bike Erg (damper 10)
- Sprint ladder
- Sprint climb


Wednesday

Session 1

A) Aerobic Work
4 sets of:
6:00 ON / 2: 00 OFF
2:00 at 22 s / m
2:00 at 24 s / m
2:00 at 26 s / m

Session 2

A) oly
A.1) Muscle Snatch with no legs contact
4 × 4

A.2) Balance Snatch
4 - 60%
4 - 70%
3/3 - 75%
2/1 - 80%

A.3) Power Clean + Push Jerk
4 - 60%
4 - 70%
2/2 - 75%
3/2 - 80%

B) Front Squat
3 sets of:
5 Reps (heavy)

B.2) Thrusters
Focus on breathing and perfect form
5 sets of:
25 Thrusters (43/30)
A:75»

C) dead lift
C.1) 3 Sets of:
2 Reps (No Touch and Go)

C.2) 1 Set of:
20 Reps (50%) + 15kg Touch and Go

D) pull ups
D.1) Weighted Pull-ups
5 × 5
D.2) EMOM 16 ′
10”/15” Max Chest to Bar

E) Handstand Walk
10 sets of:
20m

F) METHCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Double DB Snatch (22.5 / 15)


Thursday

Session 1

A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000 / 900m Row
Every 2 ′
5 Burpees


Friday

Session 1

A) Aerobic Work
AAB
15 ′ Warm up easy pace
Then:
2 rounds of:
5 ′ fast
1 ′ slow
5 ′ fast
3 ′ slow
then
5 ′ Recovery Pace

Session 2

A) oly
A1) EMOM 14 ′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even-Rest
* Start at 50% and increase weight until 85%

A.2) EMOM 14 ′
Odd-3 Squat Clean
EVEN - 3 Push Jerk
* Start at 50% and increase weight until 85%

A.3) Clean Pull
4/4 - 105%

B) Back Squat + Half Back Squat
4 sets of:
5 Half Back Squats (105%)
A:60»
2 Back Squats (92%)
R: 2′-3 ′

C) Handstand Pushups
1 Set of Max Unbroken SHSPU -5 Reps
then:
AFAP
5 × 9
If you do less than 40 Accumulate more reps until you get 40

D) Muscle ups
6 sets of:
10% Max Reps
A:30»
4 sets of:
20% Max Reps
R: 1 ′
2 sets of:
40% Max Reps
R: 2 ′
1 sets of:
60% Max Reps
R: 3 ′
1 sets of:
80% Max Reps

D) CONDITIONING
5 rounds of:
AMRAP 5 ′
100 Double Unders
10m + 10m Double DB Front Rack Lunges (22.5 / 15)
30/24 Calories AAB
remaining time
Max Bar Facing Burpees
R: 2 ′


Objective

What rhythm and breaks should I take so that the same Burpees always appear? We should start to know the answer now 😉


Session 3

Anaerobic Workout
3 blocks of:
6 sets of:
20» Work
Rest 3 ′ between Sets
Rest 7 ′ between blocks

Choose from the following monostructural:
A different one than Tuesday

  • Sprint AAB
  • Sprint Bike Erg (damper 10)
  • Sprint ladder
  • Sprint climb

Saturday

Session 1

A) Aerobic Work
5 rounds of:
1000m Run
1000 / 900m Row
R: 2 ′

B) Rope Climb Skills
Every 15”x6′
1 Rope Climb

Session 2

A) oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 - 60%
2-70%
3/2 - 75%
2/1 - 80%

A.2) Squat Clean and Split Jerk
2 - 60%
2 - 70%
3 - 75%
3/2 - 80%
2/1 - 85%

B) Chest to Bar
Accumulate
150 – 200
minimum sets

C) Handstand Walk Skills
1 Set of Max Meters HSW

D) METHCON
4 rounds of:
400m Run
5 Full Snatches (80/50)


The runtime stripped down version of RX Standard programming.
For those days with a tight schedule.

Monday

Session 1

A) oly
A.1) Squat Snatch
4 - 60%
4 - 70%
3/3 - 75%
2/3 - 80%
Back at 75%:
5 Hang SQ. snatch

B) Back Squat + Half Back Squat
4 sets of:
5 Half Back Squats (105%)
A:60»
3 Back Squats (87%)
R: 2′-3 ′

C) Strict Handstand Push-ups
C.1) Strict HSPU Deficit
4X12
(2» Down)
C.2) EMOM 16 ′
10”/15” Max Strict Handstand Push-up
(max speed)

D) CONDITIONING
4 rounds of:
1000 / 900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R: 3 ′


Objective

The rounds have to last between 10-11min. If they lengthen we have made the wrong scaling.
By now we should know the purpose of these pieces. Find a rhythm that allows me to go the same way all the time. We have more than touched rowing in these contexts.


Tuesday

Session 1

A) oly
A.1) 1 Sq. Clean + 1 FSQ
2 - 60%
2 - 70%
3/3 - 75%
3/1 - 80%

B) Strength & Skills
6 sets of:
2 Push-Press
A:60»
3 Legless AFAP
R: 2 ′

C) Muscle ups
C.1) Strict Muscle-ups
8 × 4
C.2) EMOM 16 ′
15”/20” Max Unbroken Muscle-ups

D) Anaerobic Work
2 blocks of:
6 sets of:
10» Work
Rest 2 ′ between Sets
Rest 7 ′ between blocks

Choose from the following monostructural:
- Sprint AAB
- Sprint Bike Erg (damper 10)
- Sprint ladder
- Sprint climb


Wednesday

Session 1

A) oly
A.1) Power Clean + 1 Push Jerk at the end
4 - 60%
4 - 70%
2/3 - 75%
2/1 - 80%

B) Pull ups
B.1) Weighted Pull-ups
5 × 5
B.2) EMOM 16 ′
10”/15” Max Chest to Bar

C) dead lift
C.1) 3 Sets of:
2 Reps (No Touch and Go)

C.2) 1 Set of:
20 Reps (50%) + 15kg Touch and Go

D) METHCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Double DB Snatch (22.5 / 15)


Thursday

Session 1

A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000 / 900m Row
Every 2 ′
5 Burpees


Friday

Session 1

A) oly
A1) EMOM 14 ′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even-Rest
* Start at 50% and increase height until 85%

A.2) EMOM 14 ′
Odd-3 Squat Clean
EVEN - 3 Push Jerk
* Start at 50% and increase height until 85%

B) Gymnastics
Choose between Muscle-ups or Handstand Push-ups

C) CONDITIONING
5 rounds of:
AMRAP 5 ′
100 Double Unders
10m + 10m Double DB Front Rack Lunges (22.5 / 15)
30/24 Calories AAB
remaining time
Max Bar Facing Burpees
R: 2 ′


Objective

What rhythm and breaks should I take so that the same Burpees always come out? Should we start to know the answer now?


Saturday

Session 1

A) oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 - 60%
2-70%
3/2 - 75%
2/1 - 80%

A.2) Squat Clean and Split Jerk
2 - 60%
2 - 70%
3 - 75%
3/2 - 80%
2/1 - 85%

B) Chest to Bar
Accumulate
150 – 200
minimum sets

C) Handstand Walk Skills
1 Set of Max Meters HSW

D) METHCON
4 rounds of:
400m Run
5 Full Snatches (80/50)


The blocks are workouts outside the weekly schedule.
Ideal for the days you want to get out of the schedule and train something different.

Row

WOD 1

4 sets of:
4:00 ON / 3: 00 OFF
1:00 at 26 s / m
1:00 at 28 s / m
1:00 at 30 s / m
1:00 at max. rate full length


WOD 2

4 sets of:
6:00 ON / 2: 00 OFF
2:00 at 22 s / m
2:00 at 24 s / m
2:00 at 26 s / m


WOD 3

5 sets of:
1:00 at 30 s / m (hard pace)
A: 2:00
1:00 at 32 s / m (hard pace)
A: 2:00
1:00 at max rate full length
A: 5:00


WOD 4

Recovery day:
6KM Row
E2MOM
20 Air Squats

Easy pace.


WOD 5

4 sets of:
6:00 ON / 2:00 OFF
3:00 at 22 s / m
2:00 at 24 s / m
1:00 at 26 s / m


AAB

WOD 1

3 sets of:
1:20 Easy Pace
A: 1:40
1:20 + 2RPM
A: 1:40
1:20 + 4RPM
A: 1:40
0:40 + 8RPM
A: 3:00


WOD 2

4 sets of:
1:00 Medium Pace
A: 1:30
1:00 + 2RPM
A: 1:30
1:00 + 4RPM
A: 1:30
1:00 + 6RPM
A: 1:30


WOD 3

3 sets of:
1:30 Easy Pace
A: 1:40
1:30 + 2RPM
A: 1:40
1:30 + 4RPM
A: 1:40
0:50 + 8RPM
A: 3:00


WOD 4

Recovery Day - Steady Pace - Nassal Breathing

For time *:
5 Thousand AAB
E2MOM
20 Air Squats

easy pace


WOD 5

4 sets of:
0:45 Fast Pace (no sprint)
A: 2
0:45 + 2RPM
A: 2
0:45 + 4RPM
A: 2
0:45 + 6RPM
A: 2


Run - By Angel Mullera

Shooting + Straight

30 ′ of continuous running
+
10 progressive straights of 25m
R: walk back


Short fartlek

25 ′ of continuous running (first 10 minutes warm-up)
+
rhythm changes
5 rounds of:
1'30» fast
45» slow
30» fast
1 ′ slow
then:
10 ′ of slow continuous running


Uploads

30 ′ of continuous running (first 10 minutes warm-up)
+
10 climbs of 150m approx
R: slow descent
then:
10 ′ of smooth continuous running


Long fartlek

20 ′ of continuous running
+ long rhythm changes:
3 sets of:
4 ′ fast
2 ′ slow
then:
15 ′ of continuous running
soft


Long run

40 ′ of continuous running (first 10 minutes warm-up)
+
15 ′ increasing the pace progressively
+
10 ′ of smooth continuous running


Metcon

WOD 1

5 Rounds of:
10 Thrusters (40/30)
10 C2B
10 Box Jump
R: 5 ′
REPEAT


WOD 2

AMRAP 15 ′
9 RMUs
27WB
18/14 Cal Row


WOD 3

2 Rounds of:
25/18 Cal AAB
5 Squat Snatch (70/45)
R: 3 ′
2 Rounds of:
15/12 Cal AAB
5 Squat Cleans (70/45)


WOD 4

60 ′ Run Steady Pace
Every 5 ′ Starting at 10:00
15 down-ups


WOD 5

EMOM 10 ′
10 Snatch (35/25) + Max. SHSPU
Rest 5 ′
EMOM 10 ′
10 SHPU + Max. Snatch (35/25)
* Try to find a number of repetitions
that allows you to endure the 10 ′ in a way
sustained.


Metcon Bodyweight

WOD 1

For time:
100 Box Jump
100 100 Step ups
EMOM Starting at 0:00
7 push ups


WOD 2

10 Rounds of:
200m Run
30 Air Squats


WOD 3

AMRAP 20 ′
10 pistols
20 down-ups
10 back lunges


WOD 4

10-9-8-7-6-5-4-3-2-1 SHPU
100-90-80-70-60-40-30-20-10 d.u
20-18-16-14-12-10-8-6-4-2 Burpees


WOD 5

Every 2'30» x 5 Sets
400m Run
Rest 2'30
Every 2'x 5
25m HSW
Rest 2,30
Every 90 ″ x 5
60 ″ Max. Jumping Squats


Metcon dumbbell

WOD 1

For Time:
50 DB Snatch (22,5 / 15)
40 T2B
30 Double DB Thrusters
20 BMUs
10 Devil Press


WOD 2

5 sets of:
10SA Push Jerk (30/20)
20 Burpees Over The DB
60 Double Under


WOD 3

For Time
21-15-9
Cal row
DB OHSQ
pull ups


WOD 4

3 Rounds
AMRAP 5 ′
8 Devil Press (22,5 / 15)
16 Double DB Clean
8 Strict HSPU
R:90″» bt AMRAP
* Find the same rhythm in
the three AMRAP


WOD 5

AMRAP 20 ′
30 Alterning DB Hang C&J
60 Goblet Squats
30 Alternating DB Hang SQ. snatch
60 push-ups


Metcon Kettlebell

WOD 1

For Time:
30/20/10
Double KB Clean
Burpee Facing the KB
Double KB Deadlift


WOD 2

AMRAP 12 ′
20 Single arm KB Thrusters
80 double unders
20 pistols


WOD 3

For Time:
15-12-9-6-3 HSPU
30-24-18-12-6 Goblet Squat
15-12-9-6-3 Push Press


WOD 4

EMOM 15 ′
1- 8 + 8 Single arm KBS
2-18/14 Cal Row
3- 8 + 8 KB OHSQ


WOD 5

5 Rounds for time:
20m HSW
30 KBSW
400m Run


Olympics

A) Squat Snatch
4 - 60%
4 - 70%
3/3 - 75%
2/3 - 80%
Back at 75%:
5 Hang SQ. snatch

B) Hang Snatch Pulls
4/4 - 95%

C) Split Jerk
4 - 60%
4-70%
3 / 3 75%
3 / 2 80%


A) 1 Slow Pull + 2 Hang Power Snatch
2 - 60%
2 - 70%
2/4 - 75%
2/1 - 80%

B) 1 Sq. Clean + 1 FSQ
2 - 60%
2 - 70%
3/3 - 75%
3/1 - 80%


A) Muscle Snatch with no legs contact
4 × 4

B) Balance Snatch
4 - 60%
4 - 70%
3/3 - 75%
2/1 - 80%

C) Power Clean + Push Jerk
4 - 60%
4 - 70%
2/2 - 75%
3/2 - 80%


A) EMOM 14 ′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even-Rest
* Start at 50% and increase height until 85%

B) EMOM 14 ′
Odd-3 Squat Clean
EVEN - 3 Push Jerk
* Start at 50% and increase height until 85%

C) Clean Pull
4/4 - 105%


A) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 - 60%
2-70%
3/2 - 75%
2/1 - 80%

B) Squat Clean and Split Jerk
2 - 60%
2 - 70%
3 - 75%
3/2 - 80%
2/1 - 85%


Barbell Strength

back squat

3 × 3- 85%


deadlift

4 * 4 - 85% (not T&G)


Push press

2 × 3
3 × 1


Bench Press

3 × 3
2 × 2


front squat

3×3 – 87%»


Dumbbell Strength

Squat

4/5 sets of:
12 DB Goblet Squat (31X1)
R: 30 ″
8 + 8 DB Bulgarian Squat
R: 30 ″
45″» DB Wall sit + 20″ Max. jump squat
A: 60


bending

4 sets of:
15 Double DB Deadlift (2XX1)
R: 30 ″
10 DB Good Morning (31X1)
R: 30 ″
6 + 6 Dual Gorilla DB Row
R: 30 ″
30″»+30″ SL DB Glute bridge Hold
R: 60 ″


Push

4/5 sets of:
12 Double DB Push Press (31X3)
R: 10 ″
30″» Max. DB Push Ups
R: 45 ″
6 + 6 DB Strict Press (31X3)
R: 10 ″
30″» Max Strict HSPU/Pike Ups
R: 90 ″


Pullover

4/5 sets of:
7 + 7 Double DB Curl To Press
R: 30 ″
10 + 10 Three Point DB Row (1X13)
R: 30 ″
7 + 7 Alterning DB Biceps Curl (31X1)
R: 30 ″
10 + 10 DB Torso Row
R: 90 ″


CORE

5 sets of:
30 ″ DB Hollow Hold
20 ″ Hollow Body Flutter Kicks
10 Alt V Sit-up
5V Sit-Up
R: 60 ″
* Try to go UB


Kettlebell Strength

Chest / Biceps

5 sets of:
10 Double KB Floor Press Glute bridge Hold (31X3)
R: 30 ″
7 + 7 Top Down Alterning KB Biceps Curl

R: 30 ″
5 + 5 Half Kneeling Clean and windmill Press
R: 60 ″


Lats / Triceps

4/5 sets of:
10 + 10 KB Chainsaw Row (31X1)
R: 30 ″
10-15 Double KB Push ups (31X3)
R: 30 ″
10 Dual KB Upright Row
R: 30 ″
5 + 5 Hollow Body KB Floor Press
R: 90 ″


Lower Back / Shoulders

5 sets of:
12KB Good Morning
10KB Kang Squat
8KB Scrict Press (31X3)
6 + 6 KB Snatch
R: 60 ″


Legs

5 sets of:
10 Double KB Front Rac Position Squat (2X1X)
R: 30 ″
10 Broad Jumps (explosive)
R: 30 ″
60 ″ KB Wall Sit


CORE

5 sets of:
30 ″ Forearm Plank + 30 ″ KB Touch plank position
R: 20 ″
30 ″ +30 ″ KB Side Plank
R: 20 ″
6 + 6 KB Turkish Sit Up
R: 60 ″


Pull Strength

Strict Pull-ups

6 sets of:
6 Weighted Strict Pullups
* Try more weight than last week
.
Then:
4 sets of:
15″» Little Bird
Rest 1'15»


Butterfly Pull-ups

EMOM 12 ′
10-15 Butterfly C2B / Pull-ups


Rope Climbing

6 sets of:
2 Fast Rope Climb
R: 60 ″ bt Sets
4 sets of:
3 Fast Rope Climb
R: 60 ″
2 sets of:
4 Fast Rope Climb
A: 60


muscle ups

4 sets of:
5 Seated.Strict C2R (31X1)
-------
4 sets of:
5 Strict Ring Dip
-------
2 sets of:
2 Seated RMU
-------
5 sets of:
1-4 SMUs
R: 60 ″


Legless + HSW

For time:
20 legless
150m HSW
Partitioned *


Push strength

Strict Handstand Push-ups

6 sets of:
6 Strict Deficit HSPU (31X3)

Then:
EMOM 6 ′
11-14 SHSPU
4 sets of:


Ring Push

5 sets of:
10 Strict Ring Dips (31X1)
r: 30 ″
30″»Ring Top Hold
R: 30 ″
15 Kipping Ring Dips
R: 90 ″


basic-push

Every 3'x18 ′
10 Pike Pushups
30 ″ Half Push up Hold
15 push ups


Kipping HSPU

6 sets of:
15 ″ Max Reps (focus on fast execution)

Then:
10 AFAP Sets of:
8 HSPU (Open Standard)


Legless + HSW

For time:
20 legless
150m HSW
Partitioned *