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

SWK WOD3 Workout

2 ROUNDS FOR TIME

* 50 WALL BALLS
* 40 SITUPS
* 30 BURPEES
* 20 GROUND TO OVERHEAD
* 10 CHEST TO BAR PULL UPS
SWK WOD4 Workout

3 ROUNDS FOR TIME 50kg
* 30 CLEAN
* 30 JERK
* 30 CLEAN & JERK
Michael Workout

3 rounds

800m run
50 back extensions
50 abmat
THE GAMES Workout

3 ROUNDS
* 1min WALL BALL
* 1min BURPEES
* 1min PUSH PRESS
* 1min SDHP
* 1min PENDALAE ROW
* 1min REST
Painonnosto Strength

Snatch from blocks
Comp Workout
1. Snatch
  On the Minute x 8:
  Hang Power Snatch + Power Snatch (70% across)
2. Overhead Squat
  On The Minute x 8:
  1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
  2 second pause in bottom
3. Conditioning
  AMRAP 15:
  55 Power Snatches (95/65)
  55 Pull-Ups
  35 Calorie Assault Bike
  55 Handstand Push-ups
DT hero Strength

12, 9, 6. 5 Rounds for time
OHS 3x3 Strength

OHS 3x3
Fran Workout

21-15-9
Thrusters (65#) & pull ups
One At a Time Workout

50 Rounds for Time:
- 1 Dead Lift (Rx 315/185)
- 1 Strict Pull Up

Need a training program?

SWK WOD3 Workout

SWK WOD4 Workout

Michael Workout

THE GAMES Workout

Painonnosto Strength

Comp Workout

DT hero Strength

OHS 3x3 Strength

Fran Workout

One At a Time Workout