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

Wallball, KB Swings, Burpees Workout

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 25 pounds
Burpees
Run, Handstands, DB Strict Press Workout

200m run
8 handstand push ups head to floor
Aerobic work Workout

60 min
Aerobic work:
5 min bike
10 push up
10 ring row
10+10 side plank lifts
20 sit ups
Bear Complex, Lateral Burpees, and 200 m run Workout

30 minute AMRAP

3 bear complex @ 135#
6 lateral over the bar burpees
200 m run
Tue Work Workout

a) Thrusters: 2-2-2-2-2-2
75-95-105-115-5 SPx75#-5 SPx75#
b) 3 RFT: 25 WB + 25 sit ups
= 5:26
c) mini flight simulator: DU - 10-20-30-30-20-10
=3:09
d) MU transitions
WOD @ Gymbox - Partner WOD Workout

200 KB Swing @ 16Kg
150 Goblet Squat @ 16Kg
100 Sit Ups
75 Push Ups
50 Burpess
25 Pull Ups
Rest day Workout

Rest day
11.5 Workout

7 minute AMRAP

3 - 6 - 9 - 12 - 15 - 18 reps of:

Thruster (95 lbs)
Chest to bar pull-ups
Push press Strength

Push press
Gymnastics (main site Tuesday 190326) Workout
3 rounds for time of:
- 5 strict muscle-ups
- 1 minute of L-sit

Need a training program?

Wallball, KB Swings, Burpees Workout

Run, Handstands, DB Strict Press Workout

Aerobic work Workout

Bear Complex, Lateral Burpees, and 200 m run Workout

Tue Work Workout

WOD @ Gymbox - Partner WOD Workout

Rest day Workout

11.5 Workout

Push press Strength

Gymnastics (main site Tuesday 190326) Workout