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

Pliable Workout

7x3 Bench Press @ 75% (#165)

For Time:
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B
Kelly Workout

5 rounds
400m run
15 24inch box jump
15 20lb wall balls

subbed 20lb dumbell thrusters
Heavy Vomit Comet Workout

For Time:
20 Shoulder to overhead 135/95 lbs
20 Burpee chest-to-bar pull-ups
10 Shoulder to overhead 135/95 lbs
10 Burpee chest-to-bar pull-ups
Mile Time Trial Workout

1600m time trial
6 x small lap Workout

6 rds (one every 5m)
2:20
2:22
2:30
2:42
3:18
3:22
-totally DONE by end!
Strength Workout Workout

Front Squat
Warmup
185x3
165x4
145x4

Power Clean
Warmup
190x3
170x5
150x5
Push Press + Ring Dips Workout

10-1
Push Press (95#/135#)
1-10
Ring Dips
Oly Lifting Workout

Skill
Snatch - 72kg
C&J - 90kg
3x6 Barbell Back Extensions (20kg)
90 seconds Weighted Plank Hold (20kg)
4x5 Strict Weighted Pullups 20kg (60s rest)

Strength
3-3-3-1 Back Squats
(105kg - 115kg - 125kg - 135kg)
CF Endurance track workout Workout

wu 1 lap indian run

-4min run w/ 8 short 7-15 second sprint intervals

Main Set
-4x2:00 at your 5k pace, with 2:00 recovery
Last of the Month Workout

Teams of 2
You go I go style. Runs are together.
Legion Run
100 Goblet Squat (50 per person)
Legion Run
200 Swings (100 per person)
Legion Run
100 KB Push Press (25 per arm, per person)had to scale down to the lighter KB
Did with Shelly and Sass

Need a training program?

Pliable Workout

Kelly Workout

Heavy Vomit Comet Workout

Mile Time Trial Workout

6 x small lap Workout

Strength Workout Workout

Push Press + Ring Dips Workout

Oly Lifting Workout

CF Endurance track workout Workout

Last of the Month Workout