Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Metcon Workout

3 x 4min amrap

15/12cal erg
16 db snatch 45/35lbs
12 abmat sit up

rest 2min between rounds
AMRAP9 Workout

AMRAP9

9 double kb push jerk
9 box jump
5-9 knees to elbows
AMRAP10 Workout

AMRAP10

10+10 cross body mountain climbers
15 kb swing 32/24 kg
20+20 m heavy single kb front rack walk
Conditioning Workout

YGIG
3 Rounds each for quality
1) 10 Box Jump
2) 30s L-Sit Hold / Tuck Hold
3) 10 Burpee
Ring plank progression Workout

4 x E2MOM
15+15 sec 1-arm ring plank hold
AMRAP30 Workout

AMRAP30

5 pull up
7 box jump
9+9 db snatch
12/10 cal row
Conditioning Workout

For time:

YGIG
120 Burpee
120 Wall ball
120 Cal row
80 Burpee
80 Wall ball
80 Cal row

Time cap 30min
Row Progression 3. Workout

YGIG

1500 m Row
1250 m Row
1000 m Row
750 m Row
500 m Row

-2 sec to every split from last week
FBB (Upper Push / Lower Pull 3.) Workout

3 x 12
Every 2:00
A1. One leg RDL
A2. Half kneeling shoulder press
Chin up 5x1 Strength

AHAP.
Scaling to eccentric chin ups

Need a training program?

Metcon Workout

AMRAP9 Workout

AMRAP10 Workout

Conditioning Workout

Ring plank progression Workout

AMRAP30 Workout

Conditioning Workout

Row Progression 3. Workout

FBB (Upper Push / Lower Pull 3.) Workout

Chin up 5x1 Strength