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-
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AF #masu Workout
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Metcon Workout
For Time
60 Wall ball @6kg
4 Rope Climb
20 GHD Sit-ups
40 Wall Ball
3 Rope Climb
20 GHD Sit-ups
20 Wall Ball
2 Rope Climb
20 GHD Sit-upsTC:20min
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Gymnastics tabata Workout
8* 20s ON , 10s OFF
Max hspu3min rest
8* 20s ON , 10s OFF
Max Pull ups3min rest
8* 20s ON , 10s OFF
Max Double Unders/Double under practice -
Conditioning Workout
With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 minsRest 3 mins
With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins -
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3 x 4 min AMRAP: Core + Barbell Workout
4 min AMRAP:
• 5 Toes to Bar
• 5 Power Snatches 115/75#
2 min Rest
4 min AMRAP:
• 10 Abmat Sit ups
• 10 Power Clean 115/75#
2 min Rest
4 min AMRAP:
• 15 Back extensions
• 15 Deadlift 115/75#
Goal: 200 reps. -
10 min E2MOM: 2 Hang Power Clean + 1 Squat Clean Strength
10 min E2MOM:
• 2 Hang Power Clean
• 1 Squat Clean
Recommended: 75% NT1RM