Let's be honest—there's something incredibly rewarding about hitting the Rx button on SugarWOD after completing a workout, isn't there? We've been conditioned to believe that the ultimate goal is to Rx every workout. It feels like reaching the peak after a long, grueling climb. It becomes our badge of honor in fitness.
But what does it really mean to Rx a workout? Is there only one way to Rx it? Should this be the ultimate goal? Is it the only goal? Can "Rx'd" have more than one definition?
This is where I come in, and it's the main point of this blog. I want to offer a different perspective on workouts and what it truly means to complete a workout at the Rx level. I categorize the concept of Rx into three main areas: the ego, the standard, and the stimulus.
Rx: The Ego
noun
a person's sense of self-esteem or self-importance.
In psychology, the ego is the part of our personality that embodies our conscious sense of self, or "I." It is the aspect of our mind that interacts with the world, makes decisions, and responds to our environment. When it comes to fitness, our environment often consists of coming to class, seeing the workout scheduled for the day, and participating alongside our classmates and friends. For some, it involves scrolling through social media to see what others are doing at their gyms. For many, it's about checking the leaderboard before, during, and after a workout.
The ego is a powerful force, both positively and negatively. For years, CrossFit gyms have encouraged people to "leave their ego at the door." While the ego can lead to a strong sense of accomplishment, it is also responsible for a significant number of injuries, aiding the stigma that CrossFit is a dangerous endeavor. We have all experienced this feeling: we arrive at class, see pull-ups on the board, and watch someone effortlessly perform impressive butterfly pull-ups. Despite our own unpreparedness—standing there with one shoe untied, a stain on our shirt from our last meal, and remembering the last time our heart rate spiked was while watching the Red Wedding in "Game of Thrones"—we think, "Yeah I should try this too", and attempt to join in and try butterfly pull-ups ourselves.
In the simplest terms, doing a workout "Rx" (as prescribed) means completing the workout exactly as it is outlined on the board. For example, if the workout of the day is 5 rounds for time: a 300m run, 10 pull-ups, and 15 box jump-overs (24/20 inches), then performing it exactly as listed means you successfully completed the workout as Rx. This concept represents the pinnacle of what I call "Ego Mountain."
When we see a workout, it presents a challenge. Many of us feel compelled to conquer that challenge, sometimes at any cost. Our ego often dictates that we must execute it precisely as written. We may find our thoughts spiraling: "What’s the point if it’s not Rx? Who am I if I can’t complete this workout as prescribed?"
However, it's important to ponder deeper questions. If there are two sides to a coin, think of this scenario as a three-sided coin. On one side, you have the workout as written—the ego. But are we truly completing the workout as prescribed if we aren't meeting the required standards?
Rx: The Standard
noun
plural noun: standards
a level of quality or attainment.
an idea or thing used as a measure, norm, or model in comparative evaluations.
For anyone who has been at PUSH for a significant amount of time, you’ve likely heard me, along with all the coaches, emphasize the importance of standards. Standards are crucial because they provide structure and clarity. They transform what might seem arbitrary or subjective into something objective.
For example, achieving a proper squat isn't merely about bending the knees and hips; it involves lowering your body until the crease of your hips is below the top of your knees. Additionally, it requires returning to a full standing position with your knees and hips locked out. This gives us a clear definition of the standards for this movement, allowing us to effectively teach, train, and coach it. More importantly, it enables us to hold everyone accountable to these expectations. You can't expect certain outcomes from people if you haven't explained and communicated what you want. Once taught and communicated, this responsibility falls on the athlete; they need to understand what is required of them and execute it accordingly. The role of the coach is to ensure that the athlete is adhering to these standards.
There are various reasons why standards may change during a workout. An athlete might be brand new to the gym, or to working out. They could be dealing with an injury, or they may be focusing on a specific aspect of a movement to improve a weakness. Regardless of the circumstances, it’s essential that these adjustments are communicated clearly between the athlete and the coach in advance.
However, if any of the standards change the workout, you have scaled it. For example, if you swapped out a 300m run due to an injury and did a 400m row instead, yet you still completed 5 rounds of 10 pull-ups and 15 box jump-overs, you did not perform the workout as prescribed (Rx).
If you completed the workout exactly as requested but used a box to assist with the pull-ups, even though you still did 10, you altered the workout, therefor you did not do the workout Rx.
If you completed the workout but did butterfly pull-ups with one shoe still untied, wearing a jelly-stained shirt, and your chin never made it above the bar, you might feel that it was "good enough." However, it's important to understand that "good enough" and "close enough" do not apply when it comes to standards. The answer is straightforward: Did your chin go above the bar? Yes or no? If the answer is no, then you scaled the workout. I know this can be difficult to accept, but this is the reason we have standards in place.
We’ve all worked out with someone who didn’t quite perform the movements correctly. They worked hard and counted to 10 just like we did, but their squats didn’t go low enough, or their chin didn’t get high enough. Maybe they got off the rower at 280m, assuming it counted as 300m. We’ve all felt that frustration, thinking, “I hate you, and I hope you burn in hell.” Okay, maybe not exactly that, but it is annoying.
Why does it bother us? It’s all about standards. Without standards, we wouldn't know what "not deep enough" looks like or even is. We wouldn’t feel frustrated when someone next to us is not putting in the same effort while we're working hard to meet the established standards of the movements.
So swapping out the run for rowing and using assistance when we need it is bad? Not. At. All. The real issue isn't about determining what is good versus bad; instead, the most important question that often goes unasked is this: What is the stimulus of our workout or training?
Rx: The Stimulus
noun
a thing or event that evokes a specific functional reaction in an organ or tissue.
This is where things get interesting. We move further away from the athlete's perspective and closer to the coach's mindset. This represents the other side of the line that both the coach and athlete stand on. If we think of the line as the standard, the athlete and their ego are on one side, while the coach and the intended stimulus are on the other.
In its simplest form, this is what we aim to bring out in you during your training. This is where true change occurs. While many people love to say, "Showing up is half the battle...blah blah blah," that's not true. The battle is the battle; it’s the execution of the task that creates adaptation. However, without the appropriate level of stress, there will be no adaptation or change.
For example, if you want to get stronger in your lifts, you should perform a 5x5 routine using weights around 70-80% of your one-rep max (1RM), which corresponds to a rate of perceived exertion (RPE) of 6-8. This range is ideal for gaining strength with the 5x5 method. However, if you don’t keep track of the weights you use and opt for just 50% of your 1RM for that session, you may feel great at the moment (due to your ego) and complete the workout as prescribed. You may even hit the depth on every squat, adhering to the movement standard. So, what’s the problem? You’ve missed one of the most crucial aspects of training: the stimulus. You didn’t lift heavy enough to provoke a response that would lead to strength gains. There wasn’t sufficient stress to trigger adaptation.
As with many things in life, various factors can influence outcomes, especially when it comes to individual training. For instance, if I introduce Freddy Firstime, who has never worked out before, to a training class, I wouldn’t load him up with heavy weights for a 5x5 session. First, I need to ensure that he doesn’t have any injuries or limitations. If he doesn’t, I will focus on teaching him the movement standards. Once he demonstrates good form, I will start with lighter weights to help build his confidence. It's important to remember that attempting something new typically leads to some muscle soreness, as he hasn't previously broken down muscle tissue in that way.
On the other hand, if we have an experienced lifter who is strong but is dealing with a knee injury that prevents them from squatting below parallel without causing pain, we can adapt. In this scenario, we can modify the standard (by allowing a box squat instead of a full-depth squat) while still maintaining the necessary stimulus (by using heavier weights). This approach keeps the athlete healthy while ensuring that they still benefit from the workout.
Let's go back to our very first example of a workout from this blog.
5 rounds for time:
• 300m run
• 10 pull-ups
• 15 box jump-overs, 24/20"
The one important detail I didn’t include is the time cap, which is crucial for understanding the workout's intended stimulus. The time cap indicates our pace, the duration of the workout, and which energy system we're engaging. This directly impacts energy expenditure, heart rate, effort, and pacing. For this workout, the time cap is 14 minutes, which breaks down to 2:48 per round.
Here's the rationale behind the timing: the 300m run should take 1:30 or less, the pull-ups should be completed in 30 seconds or faster, and the box jump-overs should take about 45 seconds. Of course, if you’re slower on the pull-ups but faster on the run, that’s still acceptable as long as you finish the total volume within the intended time.
You will cover a total volume of 1500m running (which is about 100m less than a mile), 50 pull-ups, and 75 box jump-overs. From my perspective as a coach, I see three components: a monostructural element (the running), upper body pulling (vertical specific), and jumping (bounding gymnastics). The pull-ups serve as a break from leg work, while the jumping is a posterior-loaded movement that helps you engage your legs. However, be aware that both the jumps and running will create interference since you will be using your legs, particularly your calves.
This workout primarily engages the oxidative energy system (aerobic). However, given the pace, there will also be contributions from the anaerobic system. If the workout had a 25-minute time cap, you would approach it differently: you would likely slow down your running pace, break up the pull-ups, and extend your jump intervals to conserve your legs. In this case, you would reduce the intensity to a more comfortable level. If not out of comfort, it might simply be due to a lack of understanding of the workout's demands. This would also be far more, if not all, aerobic.
We now have all the necessary information: we have the workout, the movement standards within the workout, and the stimulus. But what should we do if we can't perform one or more of these elements? A common mistake is letting ego take the lead. This is often seen in individuals who prioritize the "Rx" badge of honor over their actual capabilities. For example, someone might attempt the workout even if their mile pace is 11 minutes and they can only perform single pull-ups. They may find their name on the leaderboard, but instead of finishing the workout or being just a few reps short, their name is at the bottom with only 2 rounds completed. Understand that this is only 40% of the work.
Let me clarify this point: as long as there is a leaderboard, there will always be a top, a bottom, and everything in between. However, being in last place but only 12 reps behind is very different from being last and being 900 meters, 30 pull-ups, and 45 box jump-overs behind.
So, congratulations. You completed the workout as Rx. You followed the instructions on the board and successfully got your chin above the bar on every pull-up. However, it would have been nearly impossible to miss the mark as drastically as you did if you were blindfolded, spun around in a circle 20 times, and asked to throw a dart from 50 feet away while trying to hit the bullseye.
Conclusion
Understand and execute the intended stimulus.
Make sure you understand and adhere to the standards of the movements.
Then, and only then, crush your enemies with your mighty ego.
If you can only complete an unbroken set of 3-4 pull-ups, decrease your pull-up volume to 7-8 and aim to finish in 2 sets. If running or your heart rate becomes a concern, reduce the run distance to 200 meters. For injury-related issues, switch to a standing bike erg or a rower. If jumping is manageable but you feel hesitant at a box height of 24/20 inches, consider lowering the box height to something more comfortable that allows you to maintain a pace of 40-50 seconds. Alternatively, you can reduce the jump volume to 10 reps to keep your timing consistent.
If jumping is not suitable for you at any height, try something other than step-overs (which are more of a strength movement) and instead opt for Russian or American kettlebell swings. This switch will help you maintain the explosive movement and load in your posterior chain while also providing a different grip challenge that complements the pull-ups.
I hope this shines some light on what it really means to Rx a workout. The next time you encounter a workout, approach it from three perspectives: What is expected of me? Can I perform the movements according to the required standards? What is the best strategy for me to tackle this workout and feel confident in my abilities?
Remember, the coaches are here to support you. We can help you understand and modify the workout to fit your needs. Just because you may not be able to perform a specific movement or are dealing with an injury doesn't mean you should skip the workout. Everything can be adjusted to ensure you still get the intended benefit.
Comments