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

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!!!!)
Squat clean + Thruster Workout

AMRAP 6 MIN

Squat Clean + Thruster @ 1/2 bodyweight (go a bit lighter if you want, we are going for constant, consistent power production)
4 mile Workout

4 mile run
Jackie Workout

“Jackie”

For Time

Row 1000m
50 thrusters @ 45lb
30 pullups

(red band pullups)
DU, situp, wallball, pushup, deadlift Workout

3 rounds for time

50 double unders
40 situps
30 wallball
20 pushups
10 DL @ BW

(250 jumps per round)
(10# wall ball)
C & J, pullup, pushup, squat Workout

5 rounds for time

3 clean and Jerk @ 3/4 BW
6 pullups
9 pushups
12 squats
KB swing, dips, box jump Workout

For Time

21-15-9

Heavy KB Swings, Dips, Box Jumps

(paralette dips)
(30" box jumps!!)

Need a training program?

Row, TGU, Rope Climb Workout

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

Farmer's carry, situps, back extensions Workout

Fran Workout

Squat clean + Thruster Workout

4 mile Workout

Jackie Workout

DU, situp, wallball, pushup, deadlift Workout

C & J, pullup, pushup, squat Workout

KB swing, dips, box jump Workout