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

Seated High Box Jump Workout

Three sets of five
Death by Thruster Workout

Death by Thruster 95/65lbs

minute 1, 1 rep
minute 2, 2 reps
minute 3, 3 reps
minute 4, 4 reps
etc...until failure.
Chipper with DUs, box jumps, DB thrusters and rope climbs Workout
For time:
- 100 double unders
- 50 box jumps (60/50cm)
- 30 dumbbell thrusters (moderate weight)
- 2 rope climbs
7 min AMRAP; burpees, rings and pushups Workout

6 x Box over Burpees
8 x Supine Ring Row
10 x Diamond Push Up
"Green Light" Workout
For time 15-12-9 reps of
- Squat clean thruster 60kg/40kg
- Burpee box jump 60cm/50cm
Timecap: 8min
EMOTM for 10min: Hang Power Cleans+Front Squats Workout

Every minute on the minute for 10min:
5 Hang Power Clean + 5 Front Squat
Heavy complex II Workout

5 rounds of:

3 x Snatch deadlift
1 x Snatch
1 x Hang Snatch
3 x OHS
x 3

Tulos on onnistuneiden kierrosten painojen summa!
Thruster ladder Workout

10 x E1,5MOM

3 x Thruster

Increase weight each 2 rounds, if you can.
Core WOD Workout

10 EMOM
5 Hollow Rocks
5 V Sit Ups
5 Push Ups
Plank hold remaining min
12 min. Thrusters Strength

In 12 minutes:
5 Thrusters

Work up to heaviest 5 reps for the day with good form.
6-8 total sets.

Advanced:
5 RM Thruster
Add weight EMOM until you hit your 5RM.
Start at empty bar and use no more than 8 sets.

Need a training program?

Seated High Box Jump Workout

Death by Thruster Workout

Chipper with DUs, box jumps, DB thrusters and rope climbs Workout

7 min AMRAP; burpees, rings and pushups Workout

"Green Light" Workout

EMOTM for 10min: Hang Power Cleans+Front Squats Workout

Heavy complex II Workout

Thruster ladder Workout

Core WOD Workout

12 min. Thrusters Strength