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

Weighted Dip 5-5-3-3-2-1 Strength

Weighted Dip
5-5-3-3-2-1 AHAP
1-10 unbroken HSPU for time Workout

1-10 unbroken HSPU for time
120714 Metcon Workout

3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#

For time.
Kettlebell Workout Workout

For time:
21,15,9,15,21 reps of the following
Kettlebell swing, Kettlebell OHS, Kettlebell Squat
4 X 5 Weighted Strict C2B Pullups (overhand grip) Strength

– heaviest possible, rest 45 sec.
3 rounds for time: row 500m, 75 DU Workout

3 rounds for time
Row 500m
75 DU
Pause OHS 5x5 Strength

Pause OHS 5x5
HSC TnG x 3 rest 60sec Strength

HSC TnG x 3 rest 60sec x 10 light weight speed focus
CF16 27/2/2013 Workout

10 RDS
10 Back squat
10 Burpees
10 Knees to elbows
7X2 Vertical Snatch off High Boxes (just above knee) Strength

heavy but fast, rest 60 sec.

Need a training program?

Weighted Dip 5-5-3-3-2-1 Strength

1-10 unbroken HSPU for time Workout

120714 Metcon Workout

Kettlebell Workout Workout

4 X 5 Weighted Strict C2B Pullups (overhand grip) Strength

3 rounds for time: row 500m, 75 DU Workout

Pause OHS 5x5 Strength

HSC TnG x 3 rest 60sec Strength

CF16 27/2/2013 Workout

7X2 Vertical Snatch off High Boxes (just above knee) Strength