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

Cindy Workout

20 min AMRAP

5 pullups
10 pushups
15 squats

16 and 10 pushups
Nancy Workout

5RFT

400m run
15 OHS
Dirty Thirty Workout

30
Box jumps 24"
Jumping pullups
KB swings
Walking lunges (each leg)
K2E
Push press
Back extensions
Wallballs
Burpees
II unders
Annie Workout

Back Squat 5.5.3.3.1.1.1
5-185#
5-225#
3-245#
3-265#
1-275#
1-285#

Then: Annie
50.40.30.20.10
Double Unders
ABMAT Sit-ups

I hate ABMAT sit-ups!!!!!
The Couplet Workout

Rokfit Cyber Series WOD #1

15-12-9
OHS
Bar facing burpees
The Triplet Workout

Rokfit Cyber Series WOD #2

10-9-8...1
OPT pullups
Dumbbell (or KB) ground to overhead
Box jumps 24"
The Chipper Workout

Rokfit Cyber Series WOD #3

1000m row
100 II unders
70 squats
50 T2B
30 SDLHP (2pd)
20 KB swing (2pd)
10 squat clean thrusters
Burpee Challenge Day 44 Workout

44 Burpees

Dark Room
Monday 120220 Workout

AMRAP in 15 min. Of:

5min. medball cleans 20 lbs/ 14 lbs
4min. knees to elbows
3min. Kb swings 1.5pd/1.0pd
2min. Push-ups
1min. Squats

307 reps
Chrissy Workout

6 Rounds:

Burpee Tuck Jumps: 30-25-20-15-10-5
KB Swing (55#): 20-25-30-35-40-45

Need a training program?

Cindy Workout

Nancy Workout

Dirty Thirty Workout

Annie Workout

The Couplet Workout

The Triplet Workout

The Chipper Workout

Burpee Challenge Day 44 Workout

Monday 120220 Workout

Chrissy Workout