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

5 rounds for time:
20 db hang power clean 45/25lbs
20 shoulder to overhead
200m run

tc 20min
Hang clean&jerk Strength

E2MOM
hang clean + jerk (5+3)
- find heaviest complex in 5-7 sets
Hang clean Strength

E2MOM
6-8 x 3 hang clean
- use heavyish weight
Clean complex Workout

E2MOM
6-8 x clean + hang clean + 2-3 thruster
- manageable weights
Overhead Squat Strength

6 x 3-4 ohs
- leave 1 rep in the tank
- rest 3 min btw sets
Snatch Strength

snatch triples
- touch and go sets of three for 20min
- rest as needed
Pull up Workout

EMOM6
1 strict pull up
- leave 2-3 reps in tank

EMOM8
1. 30sec max kipping pull up
2. 45sec easy erg
3. 50% of max kipping pull up
4. 45sec easy erg
Clean&Jerk Strength

Work up to a heavy clean and jerk triple 3 x (1+1) in 15 min
Metcon Workout

8 rounds
3 hang clean 80/55kg
10/8 cal row

Tc 10min
Partnerwod: Workout

I Go, You Go, 30min AMRAP:

80 kcal soutu,
70 wallball,
60 swingi, 16kg/24kg
50 Box over Burpee,
40 T2B

Need a training program?

Metcon Workout

Hang clean&jerk Strength

Hang clean Strength

Clean complex Workout

Overhead Squat Strength

Snatch Strength

Pull up Workout

Clean&Jerk Strength

Metcon Workout

Partnerwod: Workout