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

First One Workout

100 Air Squats
75 Push up
50 Sit up
25 Burpees
Dead Workout

Max rounds in 12 min

5 x Deadlift 90kg (body weight)
12 x d/bell push press 16kg ea
Run Forrest Workout

Run 2 km
30 Thrusters 20kg
20 Pull ups
Row 2 km

Long way to go yet.
burpees burpees burpees Workout

Strength: 5-5-3-3-2-2
Deadlift

For time:

100 burpee pull ups
Rage Workout
Strength: 5-5-3-3-2-2
Front Squat

3 RFT:
- 15 ring dips
- 12 SDHP #95
- 9 thrusters #95
Elizabeth Workout

Skill: Double under (10min)

Elizabeth Benchmark WOD

21-15-9

Cleans @ 135lb
Ring Dips

Buyout: 100 CF pushups
over head Workout
Skill word: Handstand pushup (10min)

Buy in: 50 toes to bar or 100 K2E or 150 Ab mat situps

For time:
- 20 snatches #95
- 20 Overhead Squats #95
- 20 C&J #95
- 20 Burpees over the bar
- 20 thrusters #95
Power Trip Workout

Strength: 5-5-3-3-2-2
Back Squat

3 RFT:
- 15 Front squats #185
- 12 toes to bar
- kettle bell swings #55
active recovery Workout

do something fun and full range of motion
Chalk Cindy Workout

WOD: Chalk Cindy: 10 Minute AMRAP
1: C&J (AHAP)
1 Round Of Cindy

Need a training program?

First One Workout

Dead Workout

Run Forrest Workout

burpees burpees burpees Workout

Rage Workout

Elizabeth Workout

over head Workout

Power Trip Workout

active recovery Workout

Chalk Cindy Workout