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

Cleans, Burpees, and Wall Ball Workout

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees
Every 10 min for 5 rds: Workout

Every 10 min for 5 rds:

75 DU
50 airsquat
30/26 cal row
15 c/j 135/95

Each intervall should take under 6 min.
Comp. Class: EMOM 12 min Workout

EMOM 12 min, alternating

8-12 KB snatch 24/16 kg, alt
8-12 Box jumps
8-12 KB swings 32/24 kg
1 Corridor sprint @100%
Triangle 60min Workout

12cal ski, xebex, row
Work ~35-45 rest ~15-25s
Chad's Tues Night WOD: 3RFT Workout

3RFT
400m Run
15 Clean and Jerks (115/75)
75 Double Unders
Bench Press 5x3 Strength

5x3 ME
AMRAP 7 Workout

7 HSPUs
7 Pull Ups
7 Pistol Squats (2:1)
Sit ups and kb swings Workout

Sit ups and kb swings pyramid, up and down
2+2
4+4
6+6
...20+20
19+19
17+17
15+15
...1+1
Corehunppa Workout

L-sit: 20-15s
Hollow rocks 30s
Arch Hold 30s

10 s breikki per liike 3 kierrosta

3x10 voimapyörä
Cycling Workout

Cycling for 45 min
126/148
21.0/44.2 km/h

Need a training program?

Cleans, Burpees, and Wall Ball Workout

Every 10 min for 5 rds: Workout

Comp. Class: EMOM 12 min Workout

Triangle 60min Workout

Chad's Tues Night WOD: 3RFT Workout

Bench Press 5x3 Strength

AMRAP 7 Workout

Sit ups and kb swings Workout

Corehunppa Workout

Cycling Workout