top of page
dbc4e5ea-49d9-47f3-a6cf-08df14f33ddb.JPG

The all-in competitive athlete.

Rx Complete
£29.99
(Per Month)

Introducing Rx Complete, an advanced training program crafted for athletes aiming to elevate their athletic performance. Our program requires dedicated effort, encompassing 2-3 hours of rigorous daily training sessions. With Rx Complete, you'll access a comprehensive training regimen designed to push your limits and prepare you for top-tier CF competitions.

Athletes Rating
Recommended
Given the complexity, load and intensity of the programme
Untitled design (12)_edited.png
-
Untitled design (16)_edited.png
Potential
If athletes can complete all movements without limitations
Untitled design (18)_edited.png
-
Untitled design (11)_edited_edited.png
5e0ef39b-265e-4af1-816e-f0c72bdac458_edited.jpg

Everything you could need to become the athlete you want to be.

Features

  Mobile App Access
   5 Training + 1 Recovery Day Per Week
√  2-3 Hours of Training Per Session
√  Rx Community support
 Rx & Scaled Variations of Workouts
 Leaderboard and Workout Tracking
 No Contract (Cancel Anytime)
  7 Day Free Trial

The Rx team are always expanding and innovating. Continually creating additional value for all our athletes. We won't feel satisfied unless all athletes that join the Rx community are happy with their training and their fitness progress. That means we need to keep evolving and exploring the best ways we can provide our programming. When you sign up to Rx you are not just signing up to a static program, you are signing up to be part of an expanding company looking to make positive change in the world.

"Every day is challenging, but I can see and feel improvements all the time." - Sian Peters
Anchor 1
18837033_1553521664689686_6519107631182770218_o.jpg

 Sample Training Day 1

Rx Complete

Session 1

 

Conditioning
For Time
1000m Row
30 Over Rower Burpees (Lateral)
100 Double Unders
Complete the burpees as if to finish the workout and then complete the 100 double unders under fatigue.

Rest 2 Minutes only
For Time
30 Over Rower Burpees (Lateral)

Session 2

Warm Up
3 Minutes Bike
10 Thread the needle with rotation (10 each side)
10 Single Arm Extension and upper body rotation whilst in a squat position hold
10 Jump Squats

200m Run/Row Between Each Couplet
With Barbell in Snatch Grip
5 x Floor to knee (1st Pull) - 5 x Strict Press
5 x Floor to knee to Hip (1st & start of 2nd Pull) - 5 x Overhead Squats
5 x Floor to knee to Hip to Extension (1st & end of 2nd Pull) - 5 x Snatch Balance
5 x Floor to knee to Hip to Extension to Power Snatch (1st & end of 2nd Pull & Catch) - 5 x Drop Balance

Snatch

a) Hang Squat Snatch
3 x 3 @ 60% 1RM
Tempo Reps
5 Second Decent
1 Second Pause
All 3 reps should be linked without dropping the bar
New set every 2:00 Minutes


b) Squat Snatch
3 x 3 @ 70% 1RM
No Tempo
Optional T&G or Drop reps
New set every 2:00 Minutes

Snatch Pull

3 x 3 @ 90-100% 1RM
Release at the full extension point of each rep
Reset your bar setup between reps
New set every 2:00 Minutes

Back Squat

4 x 3 @ 70% 1RM Back Squat
Tempo Reps
4 Second Decent
1 Second Pause at depth
Fast as possible to extension
New set every 2:30 Minutes

Conditioning

For Time
100-20-80-40-60 Cals
Choose either Row or Ski
Rest 2 minutes between each interval
When you finish an interval just note the time and start the next one 2 minutes later (keep the clock running).
Reset the monitor to zero at the beginning of each interval.
Record your overall time (when you finish the final 60 cals).

"Each day is something new and I’m constantly getting better.” - Lee Neale

FAQs

Why was this program created?

This program was solely created for high-end competition athletes that want to compete in national level competitions. If you want to take you training to the next level or really push to see how far you can take this, this is the program for you.

What does the program look like?

The program is volume heavy with training days taking around 2-3 hours to complete depending how hard you push the recovery and rest times. Training is scheduled 5 days per week with a active recovery day on Thursdays and rest day on Sundays.

The program includes a good mixture of conditioning, strength and skill elements to ensure you are on top form going into any competitions.

What movement experience and skill level is required?

Rx Complete is a program designed for a number of athletes, including:

 

  • Athletes who compete in regular CrossFit competitions.

  • Experienced CrossFit athletes who are on the verge of competing at bigger competitions

  • Athletes who just want a decent CrossFit program where they can lift heavy, get fit and look good.

Therefore the program consist of all the standard competition movements, including:

 

  • Snatch / C&J / Deadlift / Squat / Press / Thruster

  • Muscle Ups / HSPUs / Chest to Bar / Toes to Bar

  • GHDs / Rope Climbs / DBall / Sled / Double Unders

 

Of course all movements can be scaled and a workout description will contain recommendations for alternative approaches to get the same or similar adaptation from specific elements.

What's the difference between Rx Performance and Rx Complete?

Rx Performance is intentionally designed for athletes who want to start competing. This normally results from transitioning out of regular CrossFit classes into a more robust and diverse program. Rx Complete is for athletes that are already competing at a high level and want to progress their training further. Sessions will likely be heavier, longer, and with more skill elements than that found in the Rx Performance program.

What should I do if this program is too easy?

This program will not be too easy.

What should I do if this program is too difficult?

If you're struggling to get through each session, try reducing some of the volume. By lowering reps or dropping a couple of sets on some of the strength elements. In addition, think about scaling the conditioning elements around the areas you are struggling with. But remember every program takes a little time at the beginning to build some resistance in the body to handle the workload. The most important thing is to stick with it and build a routine.