Love training? Want to compete? Look no further.
Rx Performance is a training program, specifically designed from athletes who want to start competing. This program works well for anyone that is looking to transition out of regular CrossFit classes into a more well rounded and robust training plan. The program focuses on tackling the three core elements of any fitness competition: strength, skill and engine. Each element is loaded into a daily and weekly split, all whilst allowing the body to recover enough to produce the goods the next day.
Everything you could need to become the athlete you want to be.
√ Mobile App Access
√ 5 Training + 1 Recovery Day Per Week
√ 60 - 90 Mins 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 programme, you are signing up to be part of an expanding company looking to make positive change in the world.
"I would thoroughly recommend this programme to anyone serious about Functional Fitness" - Joe Walker
Sample Training Day 1
20 PVC/Broomstick Pass Throughs
15 Hollow Rocks
10 Thread the needles with rotation
10 KB Snatch (light KB)
2 Rounds (barbell only)
10 Snatch Grip Push Press (behind the neck)
10 Snatch Pulls
5 x P-Snatch @ 40%
4 x P-Snatch @ 50%
3 x P-Snatch @ 60%
Build to Heavy Single
Do not include any warm up lifts lighter than 60% 1RM
Take your time to ensure you complete each rep with decent form. Build the load with small jumps as you go up.
1 x 10 at 100% 1RM Snatch
All reps are completed as singles, with a reset of the setup position at the bottom.
Rest as needed, breaking sets and reps up as needed.
3 x 5 @ 72-75-78% 1RM Split Jerk
New set every 2:30
8 KB Snatch 66/44lb (28/20kg) (4 each arm)
8 Bench 155/115lb (70/50kg) barbell
Rest 5 Minutes
8 Power Cleans 155/115lb (70/50kg)
"To simply put it, if you want to progress at CrossFit, Rx Athletes is for you." - Sam Wilcox
Why was this program created?
When athletes start regularly topping out the leaderboard in their box or wanting to progress in a specific element of CrossFit, they need to find additional programming.
Regular CrossFit classes work under a GPP (general physical preparedness) principle, naturally this is a good way to remain fit, strong and healthy. But there is a limit to how far this sort of programming can take you in terms of fitness. The reason is periodisation, which is in essence a productive way to allow for continued progress. This is where Rx Performance comes in, it's that bridging from classes into a external program routine and a great place to start for anyone looking to get into remote programming.
What does the program look like?
The program will generally be scheduled for a 3/1 & 2/1 training split on Monday, Tuesday, Wednesday, Friday and Saturday (this might change for the Open and other such events). With an optional active recovery day on Thursday (normally a low impact session or swimming). Each session will take around 60-90 minutes to complete.
Each session includes a good warm-up and will most likely include a number of elements to develop strength, including skill work and weightlifting. The session will also include a conditioning metcon and then usually conclude with some form of accessory, skill or core work.
Programming will be published on Sunday night for the first 4 days of the week (Mon, Tue, Wed & Thu) and then again on Thursday night for the remaining 2 days (Fri & Sat). Sunday is a rest day.
What movement experience and skill level is required?
Rx Performance is a program designed for a number of athletes, including:
Those athletes just getting into competing and transitioning out of regular CF classes.
Those athletes currently competing in local or national events as an individual or team member.
Those athletes that just want a decent CrossFit style program that can be completed in one daily training session.
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?
If you're getting through the program and finding you need a little more. Have a look at the Rx Complete program. Alternatively, try adding just a single element to the backend of your sessions, like targeting a weakness or working on a specific skill. Lastly, you could always finish off the session by completing the daily WOD on those days you're feeling particularly energised.
What should I do if this program is too difficult?
If you're struggling to get through each session, maybe consider moving to a 3-day program or try reducing some of the volume by lowering reps and dropping a couple of sets during 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 consistent routine.