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

On ramp WOD 1 Workout

For time
300m run
15-12-9
Airsquat
Ring row
Push up
300m run
C2Bs and L-sit on rings Workout

Complete as many rounds as possible in 15 minutes of:

15 chest-to-bar pull-ups
30-second L-sit on rings
Main site Sunday 200614 Workout
5 rounds for time of
- 20 GHD sit-ups
- 20-cal. row
Benchpress 100x 67% of 1RM Workout

100 reps with 67% of 1RM

Time cap 30 min
Row, Murph, row! 🚣🏽‍♂️ Workout

Cash in 2000m/ 1600m row
Then 20 rds of:
-5 pull-ups
-10 push-ups
-15 air squats
Cash out 2000m/ 1600m

*wear a 9/6kg vest if you feel like it☠️
Partner WOD 13-JUN-20 Workout

1,000m row (switch every 250m)
Then 2 rounds
20 burpees
30 wall balls
40 KB swings
50 box jumps
100 sit ups
20 cals on ski erg
*remaining time max meters on row
C. Midline Workout

3rfq

12 romanian deadlift 60kg
0:45 hollow hold
0:45 side to side leg lifts
B. Conditioning Workout

42-30-18
Alt front rack lunges @40kg
Bent over rows @40kg
Push jerk 7x7 Strength

Push jerk 7-7-7-7-7-7-7 reps
C. Midline Workout

3 rfq

20 alt v-ups
0:20 hollow hold
20 russian twists
0:30 side planks L/R

Need a training program?

On ramp WOD 1 Workout

C2Bs and L-sit on rings Workout

Main site Sunday 200614 Workout

Benchpress 100x 67% of 1RM Workout

Row, Murph, row! 🚣🏽‍♂️ Workout

Partner WOD 13-JUN-20 Workout

C. Midline Workout

B. Conditioning Workout

Push jerk 7x7 Strength

C. Midline Workout