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

For Time: HSPU & HPC Workout

12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC

50 DUBS (150 Singles)

12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
deadlift, burpee, t2b Workout

3 75% of max dead lifts 275#
6 burpees
9 T2B

10 rounds for time
Gymnastic strength Workout

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
EMOM Front Squats and GHD sit-ups Workout

EMOM do three reps of 115# front squats and GHD situps for 15 minutes on the 16th minute increase by one rep 17 up one more etc. until you can't complete your set in the minute

This would be better at a heavier weight. If I had to clean it first then 135 if using a rack then 155.
3 rounds Workout

1min Assault bike (easy)
5 Ring MU
1min Ski (easy)
8 Strict HSPU
SDHP, Push jerk Workout

21-18-15-12-9-6-3

Sumo deadlift high pull 75/55

Push jerk 75/55
EMOM 100 Workout

For time

100 Dead lifts 40/60kg
100 Back squats 40/60kg
100 STOH 40/60kg

Work on odd minutes and rest on even.
Cindy Workout

"Cindy"
20min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

16rds +15 reps
Crossfit Southie Workout

7:27.7 2K

5 Rounds
7 HSPU
10 T2B

11:00
Helen mod Workout
- 300m Run
- 21 Kettlebell swings
- 12 Pull-ups

Need a training program?

For Time: HSPU & HPC Workout

deadlift, burpee, t2b Workout

Gymnastic strength Workout

EMOM Front Squats and GHD sit-ups Workout

3 rounds Workout

SDHP, Push jerk Workout

EMOM 100 Workout

Cindy Workout

Crossfit Southie Workout

Helen mod Workout