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

Clean Swing the Hammer Workout
- 100 KB Swing (24kg)
- 5 minutes of double unders
- 5 Cleans 60kg on the minute for 5 minutes
- 5 minutes of 17kg sledgehammer
Chicken Fran Workout
- 100 Double Unders
3 rounds of
- 10 Thrusters 43kg
- 10 Pull Ups
Skill & Flexibility Workout

Hang Cleans (30kg)

Handstands
Stretches (http://gymnasticswod.com/content/mon-1022)
Pistol Workout

Pre-Wod
-1 Mile Run

For Time:

-100 II Unders (200)

-3 Rounds of:
--15 HSPU

--15 T2B

-100 II Unders (200)
Shoulder Press Workout

1 RM Imported.
Back Squat Workout

1 RM Imported.
Deadlift Workout

1 RM Imported.
WOD "Bulger" (scaled) Workout

10 rounds for time:
200m Run
7 C2B pull Ups
7 Front Squats (20kg)
7 Handstand Push Ups

Result: 7 rounds + 7+7+1
Rolling Thunder Workout

Pre-Wod
-4 X 8 Back Squat (95)
-5 X 3 Dead Lift (185)

For Time
-400 Meter XPO Sled Push (2 or 3 person team)
5km run Workout

5 k run

Need a training program?

Clean Swing the Hammer Workout

Chicken Fran Workout

3 rounds of

Skill & Flexibility Workout

Pistol Workout

-100 II Unders (200)

--15 T2B

Shoulder Press Workout

Back Squat Workout

Deadlift Workout

WOD "Bulger" (scaled) Workout

Rolling Thunder Workout

5km run Workout