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

"Double-under misery" Workout

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Enjoy preferably with others!
"Thruster hell" Workout

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Squat perfection Workout

Spend 15min working on your squat position, using the tools you need. Test before and after mobility.
Snatch practise Workout

Use the Burgener warm up.
"Eva" Workout

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
"Jackie" Workout

One round, for time:

Row 1000 meters
50 Thrusters
30 Pull-ups
Metcon - Performance Workout

10min AMRAP of:
5x push up
10x MB-Clean (9/6)
20x KB Swing (20/16)
Core wod Workout

2 Rounds

40 Sit Ups

30 Knees to Elbows

20 Thrusters

10 KB Swings (70/53)
Back Squats Strength

Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
Clean + Front Squat + Jerk Strength

Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

Need a training program?

"Double-under misery" Workout

"Thruster hell" Workout

Squat perfection Workout

Snatch practise Workout

"Eva" Workout

"Jackie" Workout

Metcon - Performance Workout

Core wod Workout

Back Squats Strength

Clean + Front Squat + Jerk Strength