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

18.3 Workout
2 rounds for time of:
- 100 double-unders
- 20 overhead squats
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 dumbbell snatches
- 100 double-unders
- 12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
Chin up EMOM Strength

7 x 4
*Leave 2-3 reps in the tank
Conditioning Workout

3 RFT:

100 DU
25 HSPU

TC 10min!
"Cindy" Workout
20min AMRAP
- 5 Pull up
- 10 Push up
- 15 Air squat
Score is total reps performed.
shoulder press Strength

shoulder press 5-4-3-2-1
Day 02.2 Strength
5x5 Bench Press
- Work up to max weight
Day 01.3 Workout
For quality:

21-15-9
- KB Swings (add weight in every set)
- Goblet Squats with KB (add weight in every set)
10km Run Workout

9.5km
Clean doubles Strength

Clean doubles (re-grip)
Weighted pull-up 5x1 Strength

Weighted pull-up 5x1

Need a training program?

18.3 Workout

Chin up EMOM Strength

Conditioning Workout

"Cindy" Workout

shoulder press Strength

Day 02.2 Strength

Day 01.3 Workout

10km Run Workout

Clean doubles Strength

Weighted pull-up 5x1 Strength