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

Scrap Workout

Pre-Wod: 5 X 2 Thruster (115#)

Metcon
-5 Thruster (75-80% max weight) (95#)
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups
-50 T2B
-50 GHD
Rowing Helen Workout

3 Rounds

400m Row
21 KB Swings (53#)
12 Pull Ups
Pull-ups and dips Workout

For Quality:
10 sets of pull-ups and dips
First set 10 pull-ups and 1 dip, then 9+2, 8+3...
Back Squat Strength

2 rounds of:
Back Squat 15-10-5 reps

Rest 3 minutes between each working set. Increase weight for each set.
3 rounds for quality Workout

10 good morning
5-15 t2b
Beatdown Workout

5 Rounds:

400m run or 50 double unders (150 singles)
21 squats
12 burpees
Kehonhuolto Workout

Hartiarengas + kyljet
15-1 KB swing/Burpee ladder Workout

15-1 KB swings
1-15 Burpees

Time limit 20 min
Amrap 15 Workout

10x HSPU
10x Burbee
10x Ring Dip
10x Pull Up
1min rest
20 min emom Workout

1st min push jerk
2nd min db snatch alternating hands
3rd min rope climb
4th min rest

Need a training program?

Scrap Workout

Rowing Helen Workout

Pull-ups and dips Workout

Back Squat Strength

3 rounds for quality Workout

Beatdown Workout

Kehonhuolto Workout

15-1 KB swing/Burpee ladder Workout

Amrap 15 Workout

20 min emom Workout