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

Thrusters, Shoot Throughs, Ring Rows, Box Jumps Workout

For Time

12-9-6-3; after the last set of box jumps, sprint 1 lap,
Thrusters 65lb/45lb
Shoot throughs
Ring rows
Box jumps 30″/24″
Cindy Workout

AMRAP 20 minutes

5 Pull-ups (green band)
10 Push-ups
15 Squats
Thrusters, hang clean, sdhp Workout

AMRAP 20 min

@ 95/65

5 Thruster

7 hang clean

10 sumo deadlift high pull
Fran Workout

21-15-9

Thrusters
Pullups

(Green Band pullups)
Thruster, Pullup, Mountain Climber Workout

7 rounds for time

3 Heavy DB thruster
3 Weighted Pullups (green band)
15 Mountain. Climbers each side
Sit Through, Box Jump, KB Snatch Workout

For Time

10-8-6-4-2

Sit throughs (each side)
box jumps

KB snatch (each side)

(24" box jump)
Row, TGU, Rope Climb Workout

3 rounds for time

row 500m
3 heavy Turkish Get-Up (each side)
2 rope climb
Rope, burpees, situps, pushups, squats, pullups Workout

FOR TIME

10 ROUNDS

100 rope skips
10 burpees
10 situps
10 pushups
10 squats
10 pullups
(green band pullups)
Farmer's carry, situps, back extensions Workout

Workout

1 Lap Farmer’s Carry, 50 situps, 1 Lap Farmer’s Carry, 50 back Extensions
(for Farmers Carry, use DB or KB that equal 1/3 bodyweight)
Fran Workout

21-15-9

Thrusters @ 95/65

Pullups

(no band!!!!)

Need a training program?

Thrusters, Shoot Throughs, Ring Rows, Box Jumps Workout

Cindy Workout

Thrusters, hang clean, sdhp Workout

Fran Workout

Thruster, Pullup, Mountain Climber Workout

Sit Through, Box Jump, KB Snatch Workout

Row, TGU, Rope Climb Workout

Rope, burpees, situps, pushups, squats, pullups Workout

Farmer's carry, situps, back extensions Workout

Fran Workout