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

Back Squat 3RM Strength

Find your 3RM Back Squat of the day
Power Clean 5x2 Strength

Power Clean five doubles
2 sets of Assault Bike intervals Workout

Assault Bike

2sets of 4x1min ON/1min OFF
2min rest between sets.
Run 2 km Workout

Run 2 KM in a fast pace, but without any breaks
Seated shoulder press 2x10 Strength

Seated shoulder press 2x10
Hip thrusts 5x12 Strength

Hip thrust 12-12-12-12-12 reps
The Chipper Workout

Cash in: Thruster Max 105#

WOD: For Time
- 20 Calorie Row
- 30 Burpees
- 40 Ground to Overhead (65#)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(25#)
- 150 foot Run

Didn't realize Rx GTO was 45# for women...over-acheiver! T2B was the slow spot.
TechWOD: EMOM 14 min Workout

EMOM 14 min

2 Squat clean, pause 3" at start + 3" at catch
3-7 Ring Dips, kipping
Snatch 1rm Strength

Bygg upp till tung snatch
10 rm box step up Strength

Find 10rm box step up for each leg

Need a training program?

Back Squat 3RM Strength

Power Clean 5x2 Strength

2 sets of Assault Bike intervals Workout

Run 2 km Workout

Seated shoulder press 2x10 Strength

Hip thrusts 5x12 Strength

The Chipper Workout

TechWOD: EMOM 14 min Workout

Snatch 1rm Strength

10 rm box step up Strength