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

CFB 160929 Workout
#MetCon | 1 round for time of:
- 100 wall balls
- 80 toes to bar
- 60 push-ups
- 40 power snatches (40/30 kg)
- 20 overhead squats (40/30 kg)
cap time: 40’
CF LPR 20161108 WOD Workout

15min AMRAP of:
* 9 burbees
* 12 S2OH (52,5/35kg)
* 15 pull-up
20.4.2026 Run Workout

1200m Run @ 10k pace

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

– Rest 3:00 before part B –
Ropes, Swings and walking on hands Workout
3 RFT
- 1 Legless ropeclimb
- 1 Ropeclimb
- 20 KB Swings
- 20m Handstand walk
Frank Workout

21-15-9

Front Squat 50/35
Pull Ups
bent over row Strength

20-15-10
Home chipper 25.12.2016 Workout

21-15-9 air squats and mountain climbers
12-9-6 jumping squats and v-ups
9-6-3 burbees and spider pushups
Power clean, box jump overs Workout

21-18-15-12-9-6-3
P.clean 30kg
Box jump overs 50
21-15-9 Push Jerk, Burpee, & Double Under Metcon Workout

21 Push Jerks 95 lbs
21 Bar Facing Burpees
50 Double Unders
15 Push Jerks 95 lbs
15 Bar Facing Burpees
50 Double Unders
9 Push Jerks 95 lbs
9 Bar Facing Burpees
50 Double Unders
4x 2 min row at 2k pace, 1 min rest Workout

4x 2 min row at 2k pace, 1 min rest

Need a training program?

CFB 160929 Workout

CF LPR 20161108 WOD Workout

20.4.2026 Run Workout

Ropes, Swings and walking on hands Workout

Frank Workout

bent over row Strength

Home chipper 25.12.2016 Workout

Power clean, box jump overs Workout

21-15-9 Push Jerk, Burpee, & Double Under Metcon Workout

4x 2 min row at 2k pace, 1 min rest Workout