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

WOD Workout

AMRAP in 9 minutes
10 Shoulder-to-Overheads @50/35kg
5-5 Front-Rack Lunges @50/35kg

*If athlete drops the bar during the STOH,
penalty is 20 Double-Unders.
If athlete drops the bar during the Front-Rack Lunges,
penalty is 5 burpees.
Muscle ups for the win Workout
5 ROUNDS FOR REPS
- Submax ring muscle ups
Maintain high quality reps - drop down just before failure

SCALING IDEAS
- Ring pullups w. hanging at highest position
- Ring pullups + Ring dips
Push Jerk Strength

5 x 3 rep

add to chart
Metcon Workout

• 9 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 15 reps
Pistol Squats 30 reps
COOL DOWN Workout

400m Run/Jog
10m 4-Step Walk video
EMOM 20 + CORE Workout

EMOM 20

20m Sled push

15 Double arm Battle rope wave

15 Sandbag Front Squat

15 Double KB bent over row

REST

.

CORE:

3 rounds:

20 Heel Reaches

10 Hanging Windshield wipers
9 rounds Workout

9 rounds
7x Squat clean
8x Burpee box jumps
Half marathon row Workout

21097 meters
COOL DOWN Workout

400m Run/Jog

10m 4-Step Walk video
WARM-UP Workout

5min Row/Bike/Run/Airbike

Then 3 rounds

5 Medball Clean video
5 Lateral Burpee over Medball
10 Banded Good Morning video

Squat Flow with a Plate video or Hip Flow video

Need a training program?

WOD Workout

Muscle ups for the win Workout

Push Jerk Strength

Metcon Workout

COOL DOWN Workout

EMOM 20 + CORE Workout

9 rounds Workout

Half marathon row Workout

COOL DOWN Workout

WARM-UP Workout