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

Bench Press Strength

3 sets of bench press. reps of 10/8/6
30 Bar Muscle-ups Workout

For time:
30 Bar Muscle Ups
Rowing Cardio Workout

Row 150m as fast as possible, then 150m gently. Repeat 10 times
Front squat Strength

Invictus July 18 2014
2/5 Kelly Workout

2 rounds for time
- 400m run (21 squash court back-to-back)
- 30 box jump (50cm)
- 30 wall ball shot (6kg)
Descending 1 Workout

4 rounds: 12, 10, 8, 6 reps of
- diamond press up;
- jump lunge (both)
- plank to press up (both ways)
- superman press up
- jump squat;
- mountain climber (both)
WOD 100615 Workout

For Time :
► 0100 Kettlebell Swing
► 1000 m Run
► 0075 Sit Ups
► 1000 m Run
► 0050 Push Ups
► 1000 m Run
WOD Workout

3:00 clock
200m run
AMRAP
12 front squats 95/65
12 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
9 front squats 115/75
9 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
6 front squats 125/85
6 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
3 front squats 135/95
3 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
1 front squat 155/105
1 bar facing burpee
Sumo deadlift high pull Strength

Sumo deadlift high pull
Amrap 20 Workout

Amrap 20

1 legless + 4 rope climb
10 power snatch
15 s2oh
20 du
30 sit up
40 air squat

Need a training program?

Bench Press Strength

30 Bar Muscle-ups Workout

Rowing Cardio Workout

Front squat Strength

2/5 Kelly Workout

Descending 1 Workout

WOD 100615 Workout

WOD Workout

Sumo deadlift high pull Strength

Amrap 20 Workout