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

Power clean, push jerk and burpees Workout

10 rounds for time of:
60/40 kg Power Clean and Push Jerk, 3 reps
5 Burpees

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.
Wall Ball, Box Jump, C2B, Clean, & Muscle-up Metcon Workout

75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 Chest to bar Pull-ups
30 Clean, 135/95
15 Muscle-ups
strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3 Workout

strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3
WOD Workout

AMRAP 8 min.
- 5 Body Blaster:
----- 1 Cluster with medicine ball (9/6 kgs).
----- 3 Push ups over the medicine ball.
- 10 Lateral lunges with medicine ball (9/6kgs) overhead.
- 20 Hip rotations lateral plank.
Morning Cardio 10.2.2015 Workout

10min AMRAP
500m Row/20 Burpees

-Rest 2min-

10min AMRAP
10 Inverted Burpees/20 Push Ups

-Rest 2min-

10min AMRAP
20 Sit Ups/10 Wall Climb
WOD 08022016 Workout

Total time: 7 min.
- Accumulate 120 seconds in handstand hold.
- AMRAP remaining time:
--- 10 wall balls (9/6kgs).
--- 10 sit ups (NO Kipping).
08022015 Workout

5min skierg
30 dumbbell-snatch 18/25kg
5min wattbike/assault
30 dumbbell-snatch 18/25kg
5min row
30 dumbbell-snatch 18/25kg
push press + push jerk + split jerk Strength

4 x 1
1 push press + 1 push jerk + 1 split jerk x 4
1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins Strength

1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins
emom – back squat 2-3 60% of 1rm – 8mins speed focus Strength

emom – back squat 2-3 60% of 1rm – 8mins speed focus

Need a training program?

Power clean, push jerk and burpees Workout

Wall Ball, Box Jump, C2B, Clean, & Muscle-up Metcon Workout

strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3 Workout

WOD Workout

Morning Cardio 10.2.2015 Workout

WOD 08022016 Workout

08022015 Workout

push press + push jerk + split jerk Strength

1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins Strength

emom – back squat 2-3 60% of 1rm – 8mins speed focus Strength