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

Metcon Workout

• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Bar Muscle Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.
Murto I Workout

6 rounds:
2 min Assault Bike
1 min Snatch (2x2 position)
2 min Ski Erg
1 min KB Clean & Jerk 4 per hand
2 min Row
1 min Box Jump (6-8)
Seated shoulder press 5x2 Strength

Seated shoulder press 5x2
Core for quality Workout

5 Rounds for Quality of:

20 GHD Situps
10 Back Extensions 20kg
5 GH Raises
Bench press 22RM Strength

Find your 22rm in bench press
Back squat pyramid Workout

10,9,8,7,6,5,4,3,2,1
15x1 Hang power clean Strength

15x1 Hang power clean start @65% of max, add every 3 if successful
Wod 2 05102016 Workout

For time (cap: 10 min) of:
- 250 m run.
- 21 pull-ups.
- 250 m run.
- 15 pull-ups.
- 250 m run.
- 9 pull-ups.
10-8-6 Front squat Strength

2 min break between sets
Open Workout 17.1 Workout

10 Dumbbell Snatches
15 Burpee Box Jump overs
20 Dumbbell Snatches
15 Burpee Box Jump overs
30 Dumbbell Snatches
15 Burpee Box Jump overs
40 Dumbbell Snatches
15 Burpee Box Jump overs
50 Dumbbell Snatches
15 Burpee Box Jump overs

RX: 50/35; 24"/20" box

Scaled: 35/20; 20" box, step ups ok

Need a training program?

Metcon Workout

Murto I Workout

Seated shoulder press 5x2 Strength

Core for quality Workout

Bench press 22RM Strength

Back squat pyramid Workout

15x1 Hang power clean Strength

Wod 2 05102016 Workout

10-8-6 Front squat Strength

Open Workout 17.1 Workout