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

Body weight Clean and Wall-balls Workout

For time:
12 Cleans: body weight
30 wall-ball shots, 20-lb. ball
9 Cleans: body weight
20 wall-ball shots, 20-lb. ball
6 Cleans: body weight
10 wall-ball shots, 20-lb. ball
Push Press, Burpees, Mountain-climbers Workout

Complete as many rounds in 10 minutes of:
70/45 kg Push press, 5 reps
10 Burpees
20 Mountain-climbers
010814 Castrum WOD Workout

Perform 3RFT of:

5 Thrusters @60kg
10 Bar jumping burpees
15 T2B
20 Unbroken Double-Unders
CFMEDA 01.08.14 Workout

3 RDS:
1:00 ME Power Clean 60/40
1:00 ME Med Ball GHD Sit-up 9/6
1:00 ME Power Snatch 35/25
1:00 ME Burpee
1:00 Rest
Overhead Squat Heavy Single Strength

Work up to a heavy Overhead Squat
Cleanmei 5x12 Strength

Cleanmei 5x12
Aikaa vastaan! Workout

For time:
*2k Row
*20 OHS (50-60% 1RM)
5 RNFT Row, Bench, Bent Over Row, & Sit up Metcon Workout

5 Rounds NOT for time of:
500-400-300-200-100m Row
5 Bench Press, 225/135
10 Bent Over Row, 155/95
15 GHDSU
5 RFT Deadlift, Air Squat, & HSPU Metcon Workout

5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU
Max unbroken strict C2B Pull ups Workout

Max unbroken strict Chest to Bar Pull ups

Need a training program?

Body weight Clean and Wall-balls Workout

Push Press, Burpees, Mountain-climbers Workout

010814 Castrum WOD Workout

CFMEDA 01.08.14 Workout

Overhead Squat Heavy Single Strength

Cleanmei 5x12 Strength

Aikaa vastaan! Workout

5 RNFT Row, Bench, Bent Over Row, & Sit up Metcon Workout

5 RFT Deadlift, Air Squat, & HSPU Metcon Workout

Max unbroken strict C2B Pull ups Workout