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

Yoga and push-ups Workout

10m yoga, 50 push-ups
Clean It Up Workout

WOD (for time):
30 Hang Cleans (135/95) - 115#
30 Hand Release Pushups
20 Hang Cleans (145/105) - 135#
20 Hand Release Pushups
10 Hang Cleans (155/115) - 145#
10 Hand Release Pushups

Post-WOD:
50 Ring Dips (optional) - 30
Teams of 3 Workout

100 Wall balls
75 clean and jerks with 3 burpees on the minute
75 pullups
5 Rounds for time Workout

10 deadlifts (225/155)
25 double unders

After recovery

2 sets max pushups
Thrusters, Burpees Workout

Thrusters, Burpees
row, hang power cleans, toes to bar, wallballs Workout

row, hang power cleans, toes to bar, wallballs
HSPU, double unders, lunges Workout

HSPU, double unders, lunges
Situps, Double Unders Workout

Situps, Double Unders
Wallballs, Burpees, Deadlifts Workout

Group warm up, then

3 Rounds

30 Wall balls 20/14
20 Burpees
10 Deadlifts 225/155 (MOD: 125#)

15ish
Pull ups, run, thrusters Workout

For time,

40min time cap

50 Pull ups (MOD: purple band and ring rows)
400m run
21 Thrusters 95/65 (MOD: 55#)
800m Run
21 Thrusters 95/65

400m run
50 Pull ups

Need a training program?

Yoga and push-ups Workout

Clean It Up Workout

Teams of 3 Workout

5 Rounds for time Workout

Thrusters, Burpees Workout

row, hang power cleans, toes to bar, wallballs Workout

HSPU, double unders, lunges Workout

Situps, Double Unders Workout

Wallballs, Burpees, Deadlifts Workout

Pull ups, run, thrusters Workout