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

Gorilla Workout

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs
- 5x3 Deadlift

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups
EMOM x32 Workout
1. Air bike x12-15
2. Power snatch (50/35) x6-8
3. Bar facing burpee x12-15
4. Rest...
Max Effort and MetCon Workout

Warm Up:
3x
5 Pull Ups
10 Pistols
15 Double Unders

Mobility:
Pain ball on hip
Foam roller and bar
Shoulder on bands

Max Effort:
1 Rep Max Shoulder Press
125 LBs

MetCon:
4x
10 Ring Push Ups
15 Leg Levers
20 Kettle Bell Push Presses (52 LBs)
Push-erg Workout

4 rounds for time:

400m row
20 thrusters /12kg kettebell
20 push ups.
3 rounds for time Workout

3 rounds for time of:

30 kettlebell swings 55lbs (1.5 pood)
25 wall ball shots 20lbs
20 pull ups
Fran Workout

First time!!
Gorilla Workout

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs - 36, 10 were working negatives
- 5x3 Deadlift - 135, 155, 165, 175, 185

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups
Gorilla Workout

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs
- 5x3 Deadlift

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups
Annie Workout

50-40-30-20-10 reps
double unders or 3 to 1 single jump rope
situps
Hero - Blake Workout

4 rounds for time of:

100ft (30.48mts) walking lunges with a 45lbs bumper overhead
30 box jumps 24"
20 wall balls 20lbs
10 Handstand Push ups

21:55

Need a training program?

Gorilla Workout

EMOM x32 Workout

Max Effort and MetCon Workout

Push-erg Workout

3 rounds for time Workout

Fran Workout

Gorilla Workout

Gorilla Workout

Annie Workout

Hero - Blake Workout