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

Single arm DB press Strength

3x6-8/arm @2112
1min rest
Strict ring pull up Strength

3x4-6 @21x1
1min rest
RNT split squat Strength

Dumbell loaded at sides
3x6-8 @20X1
1min rest
Warmup W1D3 Workout

3 rounds
10 quadruped hip ext/leg
- 15sec rest
30sec Forearm plank
- 15sec rest
10 side plank rotations/side
- 15sec rest
10 Jefferson curls
60-90sec rest
75 Push Press Workout

For time:
75 times push press with 40 kg
Intervals (CFP 06/17) Workout
3-4 rounds:
- 10 x DB power clean 55/35lbs
- 15 x wallball
- 20/16 cal assault or row
2min rest between rounds
2-pos. squat clean + 2 jerks (CFP 06/17) Strength
2-position squat clean + 2 jerks
- Go heavy but no fails
5 rounds for time (CFP 06/17) Workout

5 rounds for time:

8 strict pull-up/ring row
8 renegade row
3 wall climb
200m run
Row, row , row your boat! Workout

5 rounds:

Row 1k
Rest 3 mins

Pace should be consistent throughout rounds.
Morning cardio 050717 Workout

Partner WOD

"I Go, You Go"

20 Rounds (10 rounds each (5+5))

Alternate between A and B

A) 10 Cal Assault Bike + 10 GHDSU

B) 10 Cal Assault Bike + 10 GHD Hip Extension

Need a training program?

Single arm DB press Strength

Strict ring pull up Strength

RNT split squat Strength

Warmup W1D3 Workout

75 Push Press Workout

Intervals (CFP 06/17) Workout

2-pos. squat clean + 2 jerks (CFP 06/17) Strength

5 rounds for time (CFP 06/17) Workout

Row, row , row your boat! Workout

Morning cardio 050717 Workout