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

Hip thrusts 5x12 Strength

Hip thrust 12-12-12-12-12 reps
The Chipper Workout

Cash in: Thruster Max 105#

WOD: For Time
- 20 Calorie Row
- 30 Burpees
- 40 Ground to Overhead (65#)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(25#)
- 150 foot Run

Didn't realize Rx GTO was 45# for women...over-acheiver! T2B was the slow spot.
TechWOD: EMOM 14 min Workout

EMOM 14 min

2 Squat clean, pause 3" at start + 3" at catch
3-7 Ring Dips, kipping
Snatch 1rm Strength

Bygg upp till tung snatch
10 rm box step up Strength

Find 10rm box step up for each leg
4.9.16 Strength

Etukyykky 5x3. 2x55kg, 3x60 kg
Random numbers Workout

AMRAP 10
5 HSPU
10 Box-Jumps
15 Burpees
5 Squat Cleans @ 55 kg.
OT2M Ring dip and pull up 10 min Workout

Joka toinen minuutti 5 x ring dip ja 10 x pull up.
Emom 12Min Power Jerk Strength

Emom 13min Power Jerk
Sit ups & muscle ups Workout

Pack
For time:
25 Sit-ups
1 Muscle-up progressions or 3 pull ups and 3 dips
20 Sit-ups
2 Muscle-ups progressions or 6 pull ups and 6 dips
15 Sit-ups
3 Muscle-ups progressions or 9 pull ups and 9 dips
10 Sit-ups
4 Muscle-ups progressions or 12 pull ups and 1 dips
5 Sit-ups
5 Muscle- ups progressions or 15 pull ups and 15 dips

Need a training program?

Hip thrusts 5x12 Strength

The Chipper Workout

TechWOD: EMOM 14 min Workout

Snatch 1rm Strength

10 rm box step up Strength

4.9.16 Strength

Random numbers Workout

OT2M Ring dip and pull up 10 min Workout

Emom 12Min Power Jerk Strength

Sit ups & muscle ups Workout