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

Metcon: Sandbag Grace Workout

For TIme
Angie - scaled to half Workout

Angie
Make every rep ROM perfect
Pack
50 Pull ups with band
50 Push ups 1/2 in plank 1/2 on box
50 Sit ups (full range anchored sit ups)
50 Squats
trail run Workout

Trail run with Luke

I don't know the mileage. We were out for about 65 minutes.
Sport: 90 Min Basketball Workout

90 Min Run
press, squat clean, bear crawl Workout

press, squat clean, bear crawl
Metcon: Thruster Focus Workout

7 Rounds
10 Thrusters (20lbs)
20 Double Unders
10 Ball Slams
Heavy: Squat & Ring Rows Workout

Squat: 5x3 50s & Full Vest...Increase rep count.
Ring Rows: 5x6 Full Vest
Heavy: Pullups and Snatch Workout

5x3 (6 stones)
3 min rest

5x5 (3 stones)
3 min rest

3x7 (Bodyweight)

DB snatch 3 each arm in between every pull up set

Last round of DB snatch 60 plate lbs
"Angie" Workout

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Med ball workout Workout

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

15# ball for both
No wall
No throw for ghd
Decline situps

Need a training program?

Metcon: Sandbag Grace Workout

Angie - scaled to half Workout

trail run Workout

Sport: 90 Min Basketball Workout

press, squat clean, bear crawl Workout

Metcon: Thruster Focus Workout

Heavy: Squat & Ring Rows Workout

Heavy: Pullups and Snatch Workout

"Angie" Workout

Med ball workout Workout