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

1-3-12 Hero DT (2) Workout

WOD: Hero DT (2)

5 Rounds: 5x185lbs DL, 5x185lbs HC, 5x185lbs Push Press

Time: 10:11

Typical Hero DT is done with 155lbs vs 185lbs
Functional 13/2015 Workout

5 Rounds

2min ME Target Burpees
1min Double Unders
1min Rest
HSPU Kipping Practice Workout

Record progress and thoughts towards this movement.
Death by... Workout

Death by Strict pull-up

Do max 10 minutes (you can do also c2b, L-pull-up etc..)
Dead-Lift Workout

Dead-Lift
5 min amrap PC and jerk Workout

5min amrap compare to dec 5th
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#
Skills Workout

4-5 rounds for quality:
5 x Skin the cat
10m Handstand walking
30 x DU´s
EMOM 10 min Workout

EMOM 10 min:

Push jerk x 3 (70-75%/CJ 1RM)

Last set - Do AMRAP
Deadlift Strength

DL: 3x10 (touch and go)
Kettlebell C&J Strength

KB Clean&Jerk 5x10 (two KB`s and heavy)

Need a training program?

1-3-12 Hero DT (2) Workout

Functional 13/2015 Workout

HSPU Kipping Practice Workout

Death by... Workout

Dead-Lift Workout

5 min amrap PC and jerk Workout

Skills Workout

EMOM 10 min Workout

Deadlift Strength

Kettlebell C&J Strength