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

Ring skills Workout

45 minutes on rings and some bar dips on the side
TABATA x 4 Workout
1. c2b + ring dip
2. pull ups + push ups
3. run + db snatch (alternating)
4. kb swing + cal row @ 24kg
Cardio WOD Workout

AMRAP 12'

5 Cal bike
10 burpees to target
15 pushups
20 jump to plate
Squat-Clean and GHD's Workout

10 Sqt-Clean 135lb
50 GHD's
8 Sqt-Clean
40 GHD
6 Sqt-Clean
30 GHD
4 Sqt-Clean
20 GHD
2 SQT-Clean
10 GHD
7-29-15 Sprints (150s, 100) Workout

150m - on track - rolling - 4x150m - 26, 22.19, 20.56, 21.97
100m - 1x100m - 13.25
5 rounds Workout

7 Push jerk [70/50]
7 Chest to bar pull-ups
7 Burpees
NSCF 2015-10-20 Workout

25 Russian KB Swings
50ft OH Walking Lunges
25 Sit-Ups
50ft OH Walking Lunges
4 Rounds
Metu Workout

For time:
21-15-9 of
Box over jumps, 24"
Ring push ups
NSCF 2015-08-10 Workout

15 10 6
Thruster 165/115
Bar Muscle-Up
Vagina Whisperer Workout

Heavy Front Squat
10-8-6-4-2
*in between sets do a hip mobility drill (like in video)
Last set at 155

Finisher:
Partner Up -
Partner 1 - Lane of Pain Sprint (25 yards touch gate and sprint back)
Partner 2 - Slamballs
6 rounds

Need a training program?

Ring skills Workout

TABATA x 4 Workout

Cardio WOD Workout

Squat-Clean and GHD's Workout

7-29-15 Sprints (150s, 100) Workout

5 rounds Workout

NSCF 2015-10-20 Workout

Metu Workout

NSCF 2015-08-10 Workout

Vagina Whisperer Workout