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

Wall Walk-Down Up-Jump Through-Grasshopper Workout

20 min amrap
3 wall walk
10 down ups
5 jump throughs
10 grasshoppers
Cleans and CTB Workout

7 min as many reps as possible
3 cleans
3 CTB pull ups
6 cleans
6 CTB pull ups
.
.
.
Front Squat Workout

5 X 5
OC Throwdown WOD #2 Workout

15 cleans (105#)
30 pull ups
12 cleans
24 pull ups
9 cleans
18 pull ups

20 min muscle up practice
Back Squat Workout

50/6 60/4 70/3 75/3 80/3 85/3x3
110-135-155-165-175-185
OHS-PU-SJ-K2E-HCl-BXT Workout

3 rounds for time:
15 OHS
15 pull ups
15 split jerks
15 knee to elbow
15 hang clean
15 weighted back extension (25#)
Back Squat Workout

50/8 60/5 70/3 75/3 80/3 85/3 90/2 80/3 85/2 90/3
115-135-155-165-175-185-200-175-185-200
Oly: PSn, Sn Bal Workout

Psn (Bkn/Flr)
50/4x2 65/3 75/2 80/2 85/2x2
23-30-35-36-38

Sn Bal
60/4 70/3 80/3 90/3 95/2 100/2
36-42-48-54-60
Oly: Cl, FS + J Workout

Cl 50/4x2 65/3 75/3 80/2 85/2 90/1x3
34-44-50-54-57-60

FS + J
50/4+4 60/3+3 70/2+2 75/2+1 80/2+1 85/(2+1)x2
34-44-47-50-54-57
OC Throwdown WOD #3 Workout

5 rft:
8 bar facing burpees
8 deadlifts 155#
8 toe to bar

15 min muscle up practice
handstand walks/holds

Need a training program?

Wall Walk-Down Up-Jump Through-Grasshopper Workout

Cleans and CTB Workout

Front Squat Workout

OC Throwdown WOD #2 Workout

Back Squat Workout

OHS-PU-SJ-K2E-HCl-BXT Workout

Back Squat Workout

Oly: PSn, Sn Bal Workout

Oly: Cl, FS + J Workout

OC Throwdown WOD #3 Workout