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

241017 Workout
GHD, KBS AND HSPU Workout
For time
- 21 GHD situps
- 42 KB half-swings 24kg (Russian swing: to 90 degrees)
- 21 HSPU
- 15 GHD situps
- 30 KB half-swings 24kg
- 15 HSPU
- 9 GHD situps
- 18 KB half-swings 24kg
- 9 HSPU
ghd sit ups Workout

5 x 10
Flutter Kicks Workout

WOD
75 Flutter Kicks-4 count--3 minutes
30 Pull Ups
30 KB Swings (1.5/1 Pood)
12 Wall walks
75 DU's or 300 Singles
500m Row
Shoulder Smoulder Workout

3 rounds for time of:
15 heavy wall ball shots
10 m shuttle walk with two kettlebells held overhead, 24/16 kg kettlebells

Each set of Wall ball shots should be made unbroken. Post med ball weight used to comments.
Grace Workout

For Time:
30 Clean and Jerks (135/95)

Post WOD-10 Minute CAP*
25 Chest to Bar Pull Up
50 Hand Release Push Up
75 Sit Up
100 Air Squat

Post WOD time was 8:06 (I think)
Shooter Workout

Back Squats: 1/10;1/15;1/20

WOD: For Time

30 HSPU
30 Shoot Through
30 T2B
10 Minute Power Snatch Ladder Strength

0-2 minutes: 10 Power Snatches at 75 lbs
2-4 minutes: 8 Power Snatches at 95 lbs
4-6 minutes: 6 Power Snatches at 115 lbs
6-8 minutes: 4 Power Snatches at 135 lbs
8-10 minutes: 2 Power Snatches at 145 lbs
Pull up/dip EMOM 10min Workout

EMOM 10min
5 strict pull up
5 strict dip
Seated shoulder press 3x2 Strength

Seated shoulder press 3x2

Need a training program?

241017 Workout

GHD, KBS AND HSPU Workout

ghd sit ups Workout

Flutter Kicks Workout

Shoulder Smoulder Workout

Grace Workout

Shooter Workout

10 Minute Power Snatch Ladder Strength

Pull up/dip EMOM 10min Workout

Seated shoulder press 3x2 Strength