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

Back squat Strength

BS: 3x5 (60%, 65%, 70%)
Shoulder press Strength

SP: 3x5 (60%, 65%, 70%)
5 rounds for quality Workout

5 RFQ:

40 x DU's
10 x Push up + Right hand Row with Dumbbell + push up + left hand Row with Dumbbell
10 x Burpee + Box step + Press with Dumbbell's
10 x Strict T2B
Run 400m
Strict pull ups Workout

Strict pull ups: 4 x AMRAP
(Rest 2min between sets)
AMRAP running, pushing and sitting Workout
8 minute AMRAP of:
- 200 m run
- 10 m plate push 5/10/15 kg
- 30 sec wall sit with plate overhead
- 10 m plate push
EMOM back squats and pull ups Workout
EMOM for 20 minutes:
- odd minutes 5 back squats @ 70% of 1 RM
- even minutes 5 strict (weighted) pull ups
Don't use a rubber band for the pull ups. Work on your weakness by doing negative pull ups or holds.
Back squat Strength

BS: 3x5 (75%, 80%, 85%)

+5kg
Nancy Workout

5 rounds:
* 400 m run
* 15 overhead squat 95lbs/42.5kg
Girl 27/2015 Workout

"Mary"

20min AMRAP

5 HSPU
10 Pistols
15 Pull Ups
Snatch it up Workout

Focus: Snatch High Pull + Power Snatch

4 Rounds of 1 & 1

Metcon: 10 min AMRAP

12 KB Snatches 55/35

9 Toes to Bar

Score: Final Weight Used/ Rounds + Reps

Need a training program?

Back squat Strength

Shoulder press Strength

5 rounds for quality Workout

Strict pull ups Workout

AMRAP running, pushing and sitting Workout

EMOM back squats and pull ups Workout

Back squat Strength

Nancy Workout

Girl 27/2015 Workout

Snatch it up Workout