“The Original Rx Checklist”
1. 5 reps - Front Squat (155/105).
Crease of hip below parallel and full hip extension at top of squat.
2. 5 reps - Overhead Squat (95/65).
Crease of hip below parallel and full hip extension at top of squat.
3. 5 reps - Deadlift (225/155).
Full extension at top of lift and hands must stay on bar for all five reps.
4. 5 reps - Kettlebell Swing (32kg/20kg).
Arms must stay straight and ears in front of arms in overhead position.
5. 3 reps - Thruster (135/95).
Crease of hip below parallel and ears in front of arms in overhead position.
6. 15 reps - Wall Ball (20/14).
Hip crease below parallel. Ball over the 10’ mark. Catch ball on every rep. Dropped ball is a failed attempt.
7. 5 reps - Squat Clean (135/95).
Crease of hip below parallel and full hip extension at top of squat. Hands must stay on bar for all five reps.
8. 5 reps - Jerk (135/95).
Ears in front of arms in locked out overhead position. Push jerk or split jerk.
9. 3 reps - Squat Snatch (135/95).
Catch in full squat position with crease of hip below parallel to full hip extension. Touch and go, 3 in a row.
10. 3 reps (each) - One Arm Dumbbell Snatch (50/35).
Catch in full squat position with crease of hip below parallel. DB never touches ground.
11. 5 reps - Dumbbell Hang Squat Clean (50/25).
Must catch in squat with crease of hip below parallel.
12. 5 reps - Press (95/65).
Ears in front of arms in locked out overhead position.
13. 5 reps - Push Press (135/95).
Ears in front of arms in locked out overhead position.
14. 5 reps - Sumo-Deadlift High-Pull (95/65).
Elbows above bar in high pull position.
15. 5 reps - Bench Press (BW/66% of BW).
Touch and go. Bar to chest full lock out at the top.
16. 5 reps (each) - Turkish Get-Up (50/25).
Touch and go. Lying flat on back to standing equals one rep. DB never touches ground.
17. 15 sec hold - Paralette L-Sit
Toes above hips at start and end.
18. 15 sec hold - Freestanding Handstand
No spotter.
19. 10 reps - Kipping Pull-Up.
Full extension of arms at bottom. Chin over bar at top.
20. 5 reps - Strict Pull-Up.
Full extension of arms at bottom. Chin over bar at top.
21. 1 ascent - Rope Climb 15’.
Must start with butt on ground. Using feet is okay.
22. 3 reps - L Pull-Up.
Toes above hips at start and end. You can lower the legs each rep, toes above hip before start of rep.
23. 3 reps - Ring Muscle-Up.
Must turn palms out at bottom prior to beginning movement and turn palms forward when over the rings.
24. 25 reps - Push-Up.
On count of judge. Down, hold, up, hold. Chest touches deck. Full extension of arms at top of push-up.
25. 5 reps - Ring Dip.
Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.
26. 5 reps - Handstand Push-Up.
Forehead touches deck. At top position, head comes forward and ears are in front of arms.
27. 10 reps - Burpee.
Chest touches deck. 6” jump.
28. 10 reps - GHD Sit-Up.
One hand touches ground at bottom position. One hand touches foot post at top position.
29. 10 reps - Knees to Elbow.
Knees must go over the elbow. Arms must stay straight.
30. 10 reps - Rebounding Box Jump 20”.
Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.
31. 3 reps (each) - Pistol.
Full squat with crease of hip below parallel. Extended leg cannot touch ground for all three reps.
32. 10 reps - Double-Under.
Self explanatory.