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

Dumbell bicep curl Strength

5x2, 3s pause
Rowing tabata Workout

20min
30s on 30s off
140-150m
10 rounds for time: odd-object-carry / push ups / air squats Workout
10 rounds for time:
- 15m odd object carry @bodyweight
- 10 push ups
- 15 air squats
Crossfit SWS Games Day WOD 2 Workout

10 deadlifts @ 100kg
Hill sprint up ramp with 15kg sandbag - 5 Burpees halfway and 10 burpees at the top
L-Sit hold, pull-ups and thrusters) (main site MONDAY 141006) Workout
3 rounds for time of:
- 30-second L-sit hold
- 20 pull-ups
- 135-lb. thrusters, 10 reps
Pain ‘chipper’ Workout
For time:

Make it hurt, go faster than you want
- 30 Cal Assault Bike
- 15 burpees
- 20 Cal Assault Bike
- 10 Burpees
- 10 Cal Assault Bike
- 5 Burpees
GO HARD - IT HAS TO HURT
Wednesday 6.12 Workout

20 min AMRAP

5 C2B
10 RIng Dip
15 Back Squat (42.5kg)
30s On 15s Off Workout

6 rounds:

1) 22 sit ups
2) 22 air squats
3) 23 biceps curl 20kg barbell
Deadlift w belt 6x5 Strength

Deadlift w belt 6x5
Crossfit SWS Games Day WOD 3 Workout

3 Rounds of:
10 Pull ups
80m Farmers carry with 20kg plate in each hand
300m run

Need a training program?

Dumbell bicep curl Strength

Rowing tabata Workout

10 rounds for time: odd-object-carry / push ups / air squats Workout

Crossfit SWS Games Day WOD 2 Workout

L-Sit hold, pull-ups and thrusters) (main site MONDAY 141006) Workout

Pain ‘chipper’ Workout

Wednesday 6.12 Workout

30s On 15s Off Workout

Deadlift w belt 6x5 Strength

Crossfit SWS Games Day WOD 3 Workout