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

Misfit training: High Bar Squat 4×4 @90% (All six sets at exactly 90%) Strength

High bar Squat 4×4 @90% (All six sets at exactly 90%)
Three rounds of running and thrusters Workout

3 rounds for time:
400m run
10 x thruster (50/35kg). Scale to 60% of 1RM.
Misfit training: Bench Press De-load 8×3 @60% Strength

Focus on SPEED. Move the weight up as fast as possible.
Misfit training: High Bar Squat 5×5 @85% (All six sets at exactly 85%) Strength

Vertical shins entire lift, don’t stress about depth, stress about lifting the weight on your heels with your ass.
75 C2B Pull-ups Workout

75 Chest to Bar Pull ups for time
Front Squat Heavy Single Strength

Work up to a heavy Front Squat
Banded Snatch Pull Heavy Single Strength

Work up to a banded Snatch pull – loop a resistance band around the bar and stand on it.
Muscle-Up & Power Clean Metcon Workout

3 RFT:
5 Muscle ups
10 Power Cleans, 155/105
Running Workout
3 rounds for time of:
- Run 800 meters
- Rest 2 minutes
C2B & Bench Press Metcon Workout

3 RFT:
20 Chest to Bar Pull-ups
20 Bench Press, 135/95

Need a training program?

Misfit training: High Bar Squat 4×4 @90% (All six sets at exactly 90%) Strength

Three rounds of running and thrusters Workout

Misfit training: Bench Press De-load 8×3 @60% Strength

Misfit training: High Bar Squat 5×5 @85% (All six sets at exactly 85%) Strength

75 C2B Pull-ups Workout

Front Squat Heavy Single Strength

Banded Snatch Pull Heavy Single Strength

Muscle-Up & Power Clean Metcon Workout

Running Workout

C2B & Bench Press Metcon Workout