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

Power Clean Pull UPs Workout

12-9-6
rest 1 minute
6-9-3

Power Cleans
Pull Ups
Metcon Workout

10min AMRAP
-15 thrusters, 55lb
-30 tuck jumps

then

3x30sec 15lb weighted plank
3x30sec 30lb weighted plank
Strength Workout

5x5 back squat
145/145/145/145/150, fail fifth rep
Metcon Workout

50 GTOH 25lb plate
50 box jumps 20"
35 GTOH
35 box jumps
20 GTOH
20 box jumps
Strength Workout

7x3 EMOM 3 pt. snatch, hi, medium, floor
65/65/65/65/65/70/70/70
Row, Bench Press Workout

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps
Fight Gone Bad Workout

"Fight Gone Bad"
3 rounds:
Max rep Wall-Ball (8kg)
Max rep Sumo Deadlift Highpull (35kg)
Max rep Box Jumps (20")
Max rep Push Press (35kg)
Max calorie Row
1:00 rest
(Spend 1:00 at each station)
FRAN Workout

"Fran"
21, 15, 9
Thrusters @ 40kg
Pullups
Lauantai 7.4 Strength

On the Minute x 5:
5 Touch and Go Squat Snatches
Athletes Choice on Weight
Pause Front squat Strength

5x2 (~80%)

Need a training program?

Power Clean Pull UPs Workout

Metcon Workout

Strength Workout

Metcon Workout

Strength Workout

Row, Bench Press Workout

Fight Gone Bad Workout

FRAN Workout

Lauantai 7.4 Strength

Pause Front squat Strength