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

Metcon Workout

• For Time:
Row 1500 m
Double Unders 150 reps
BB Thrusters (60/40Kg) 15 reps
Core work Workout

5 rounds for quality:

15 ghd sit up
10 strict t2b
Country Mile Workout

1 mile run
50 wallballs 20/14
40 box jumps (24/20)
30 bar facing burpees
20 power snatch (115/80)
Happy Feet Workout

18' EMOM alt:
5 Front Squat (60\40kg)
10 Toes to Bar
15 Burpees
Snatch balance 3x4 Strength

Snatch balance 3x4
3 rounds Workout

Row 500m
Ghd sit up: x20
Front rack Lunge with KB's (2x 24/16kg): x12

*Go easy sustainable pace.
Back squat Strength

Find heavy 3
Every 90s. Strength

Squat Snatch 10x3
65% x2
70% x2
75% x2
80% x2
85% x2
Country Mile Workout

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (165/80)
2000 row insead run
Monday 10th September Workout

Wod: Emom 40 mins (8rds)
1: 20 Cal row
2: 5 BMU
3: 15 AKBS@24/16
4: 12 Burpees
5 15 Wall ball@9/6

Wod: be prepared to push yourself ! This is gonna get messy.

Need a training program?

Metcon Workout

Core work Workout

Country Mile Workout

Happy Feet Workout

Snatch balance 3x4 Strength

3 rounds Workout

Back squat Strength

Every 90s. Strength

Country Mile Workout

Monday 10th September Workout