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

Crossfit 5k Workout

Crossfit 5k
Track (Sprinting Drills, Running, Strides) Workout

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
5x20m Sprinting Drills + 20m Strides (high knessx2, B-skipx1, skipx1, Butt Kicksx1)
4x40m Backwards Running + 40m Running
2x80m Strides
1 Lap of the Infield + Static Stretching (Cooldown)
Volleyball Workout

volleyball
pull up + kettlebell swing + run Workout

WOD: 5 Rounds
(3 Minute Work/ 1 Minute Rest)
6 Pull Ups
12 KBS (35)
200m Run

Took light KB for the Beast
Finished 8 + 18
The Chief Workout

3 min AMRAP:
3 power cleans @135/95LBS,
6 push-ups,
9 squats,
Rest 1 minute.
Repeat for a total of 5 cycles.

Rd1: 57
Rd2: 54
Rd3: 55
Rd4: 55
Rd5: 55

Total score: 276
13s Workout

13s chipper
13 pull ups
13 ring dips (USED LIGHTEST BAND)
13 calorie row
13 medicine ball cleans 20/14
13 deadlifts 225/170 (DID 155)
13 dumbbell snatches 60/40 (USED 30)
13 overhead squats 45/35
13 stones ground to shoulder 115/65
13 GHD sit-ups
13 double unders (singles 169/13:1)
13 slamballs 30/20
13 burpee box jumps 24/20
13 kettlebell swing

Scaled: blue band ring dips/ 65lb stone
Back squat Workout

5/4/3/3/2/2
65/75/85/95/105/105
Split Jerk Workout

115-135-140-145-150-155-160

cool down with toes to bar and gymnastics work
4-3-5 Workout

AMRAP in 10
3 Burpees
4 Push-ups
5 Squats
Advanced 5x5 Workout B Workout

Squat 5x5 (175 lb)
Overhead Press 5x5 (90 lb)
Deadlift 1x5 (160 lb)

Need a training program?

Crossfit 5k Workout

Track (Sprinting Drills, Running, Strides) Workout

Volleyball Workout

pull up + kettlebell swing + run Workout

The Chief Workout

13s Workout

Back squat Workout

Split Jerk Workout

4-3-5 Workout

Advanced 5x5 Workout B Workout