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

MAP 4 Workout

Assault Bike 2min @67RPM Walk 2min x15 - walk 5min after set 5 and 10 - record avg RPM per set - make sure 67 is top end, try not to exceed this!
Back Squat/Press/"Jack" Workout

BSQ 235X5, 235X5, 235X10

Press 120X5, 120X5, 120X8
3 for 5 push-pull Workout

5 rounds

Every minute on the minute

1st minute -- 150m row
2nd minute -- HSPU
3rd minute -- Rope Climb
2 7 mins AMRAP 3-6-9-12-15 Workout

First 7 mins
3-6-9-12-15
Power cleans 95#
T2B
2mins rest
3-6-9-12-15
Hang squat cleans 95#
Bar over burpees
AMRAP 10' - Framed Fran Workout

AMRAP 10mins

5 Thrusters
5 Pull-Ups

10 Thrusters
10 Pull-Ups

15 Thrusters
15 Pull-Ups

20 Thrusters
20 Pull-Ups

...

Add 5 reps each round
GW Snatch, Pull-up & Thruster Workout

5 rounds for time
10 Snatches (95/65) (35kg)
15 Pull ups
20 Thrusters (75/45) (25kg)
JJB Workout

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Back squat Strength

Invictus August 11 2014
HSP & Invictus January 31 2015 Strength

105 min
Warm up 15 min

HSP, week 5, day 1
Back squat 8x52.5 6x60 4x70 4x72.5
Front squat 5x52.5 4x60 2x62.5 3x67.5

A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs) > 47.5
1 Muscle-Up > ring dip
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
Result: 40 reps

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs) > 32.5
6 Toes to Bar
9 Box Jumps (24″/20″)
Result: 72 reps

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs) > 37.5
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
Result: 36

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups
Result: 90

E. apuliikkeet:
DB press 12x20 7x20+5x15 12x15 18x10 lbs
takaolkapäät 2x10x35 lbs
vipunostot 2x8x10 lbs
kuppipito 2x60 sek
21-15-9 of box jump, snatch, and k2e Workout

21-15-9 reps for time of:

Box jump (24"/20")
Snatch (95/65)
Knees to Elbows

Need a training program?

MAP 4 Workout

Back Squat/Press/"Jack" Workout

3 for 5 push-pull Workout

2 7 mins AMRAP 3-6-9-12-15 Workout

AMRAP 10' - Framed Fran Workout

GW Snatch, Pull-up & Thruster Workout

JJB Workout

Back squat Strength

HSP & Invictus January 31 2015 Strength

21-15-9 of box jump, snatch, and k2e Workout