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

thruster and run Workout

Strength: 5-5-3-3-2-2
Strict press

For time:

15 thrusters #135
200m run
20 thrutsters #115
400m run
30 thrusters #95
600m run
row and clean AMRAP Workout
Strength: on the min every min (10min)
Clean rep range 3-5 heavy as possible

10min AMRAP:
- 250m row
- 7 cleans #135
active recovery Workout

do something fun and full range of motion
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

Need a training program?

thruster and run Workout

row and clean AMRAP Workout

active recovery Workout

First One Workout

Dead Workout

Run Forrest Workout

burpees burpees burpees Workout

Rage Workout

Elizabeth Workout

over head Workout