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

11/9/16 Workout

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(13)
45 chest to bar/60 pull ups
otm: 20 double unders x3 singles

Metcon-comp(13)
30 muscle ups
otm: 20 double unders

*start with doubles/singles

afterburner
2x800m
rest equals work time

Finisher
2 min hip opener
20 cuff iso per
40 v-ups
Core metcon Workout

50 T2B for quality
kip or strict
Engine Gymnastics Workout

10 Mins working on gymnastics kip
15 Mins on Bar MU
Push press Strength

3 x 3 reps
AMRAP 20min, partnered Workout

AMRAP 20 min: partner
20 Thrusters
20 Pull-ups
20 Burpees
ENDURANCE CLASS- Workout

30 minute AMRAP
1/2 mi run ( track lap )
5 HRPU
5 pull ups
5 WB 20/14
400 m run
10 HRPU
10 pull ups
10 WB 20/14

Then repeat...each round adding 5 reps
** Continue alternating 1/2 mi & 400 m
Skill work Workout

8 mins Kipping K2E (quality)
CFC CLASS 261016 Workout

For time (time cap 10mins):
350m Run
25 Box Jump Overs@75/60cm
15 Back Squat@60/40kg

5mins rest

For time:
10 Burpee C2B
20 Burpee Box Jump@60/50cm
30 Burpee Pull-up
40 Burpee Broad Jump@190/160cm
50 Burpee
Maastaveto 1RM Strength

Mave 1RM
8 min EMOM Workout

8 min EMOM
6 Power Cleans (70% 1RM)
6 Burpees

1st minute: Partner A completes 6 Power Cleans while Partner B completes 6 Weighted Push ups.
Then swap for the second minute, etc.

Need a training program?

11/9/16 Workout

Core metcon Workout

Engine Gymnastics Workout

Push press Strength

AMRAP 20min, partnered Workout

ENDURANCE CLASS- Workout

Skill work Workout

CFC CLASS 261016 Workout

Maastaveto 1RM Strength

8 min EMOM Workout