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

6/3/16 Metcon Workout

50 pistols
40 box jumps (high)
30 pull ups
20 power snatches 95/65
10 push ups
6/21/16 Strength Workout

5x max hold each
Hollow hold
Superman
*1min rest between max holds
KB core 02 Workout

15 Russian KB swing
15 sec plank
15 Russian KB swing
15 sit up
25 Russian KB swing
25 sec plank
Burbees and pistols Workout

21-18-15-12-9-6-3

Burbees and pistols
Deads, muscle ups and boxjumps Workout
5 RFT
- 1 Deadlift 140kg
- 3 muscle ups
- 9 Box jumps 24”
6/7/16 Metcon Workout

1-2-3-4-5-6-7-8-9-10
Deadlifts 115/75
Power Cleans 115/75
Push Jerks 115/75
5x4 Pause Front Squats Strength

For volume
5x4 front squats
*5second pause at bottom
03/05/2017 Workout

50 push ups, 25 pull ups, run 100 yards, 50 push ups 25 reverse rows, run 100 yards.
Repeat with 40/20s, 30/15s, 20/10s and 10/5s.
9/13/16 Metcon Workout

3 Rounds
15 jump ropes
20 box jumps (low)
15 jump ropes
20 sit ups

Double Under Levels
L1: 30 singles
L2: 60 singles
L3: 15 doubles
L4 & L5: 30 doubles
9/15/16 Metcon Workout

7min AMRAP, for reps
1-2-3-4-5... ring dips (RMU)
3-6-9-12-15... sit ups

Need a training program?

6/3/16 Metcon Workout

6/21/16 Strength Workout

KB core 02 Workout

Burbees and pistols Workout

Deads, muscle ups and boxjumps Workout

6/7/16 Metcon Workout

5x4 Pause Front Squats Strength

03/05/2017 Workout

9/13/16 Metcon Workout

9/15/16 Metcon Workout