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

Sumo Deadlift 5 RM Strength

Sumo Deadlift 5 RM
Weighted pull-up 5 × 5 Strength

Rest 60 seconds between sets
5000m Row with Muscle-ups Workout

5K Row for time*
* Every 3 minutes complete 3 Muscle ups
100 Thrusters & 1000m Row Workout

(WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row
Weighted pull up Strength

Weighted pull up: 5x5
Shoulder press Strength

SP: 5x5
Front squat (Every 90s.) Workout

Front squat (60%/1RM) every 90s.
X 2-4-6-8-10-12-...
Back squat Strength

BS: 5+3+1+1
75%, 85%, 95%, +95%
Double Under, Air Squat, & Row Metcon Workout

3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row
ECC Redline Overhead Synch Workout

Teams of 4, 2 guys and 2 girls
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)

Need a training program?

Sumo Deadlift 5 RM Strength

Weighted pull-up 5 × 5 Strength

5000m Row with Muscle-ups Workout

100 Thrusters & 1000m Row Workout

Weighted pull up Strength

Shoulder press Strength

Front squat (Every 90s.) Workout

Back squat Strength

Double Under, Air Squat, & Row Metcon Workout

ECC Redline Overhead Synch Workout