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

4 Rounds for Quality Workout

4 Rounds for Quality

8 Front Squat with 2 KB
12 Russian Twist
8 Front rack Lunge with 2 KB
12 Abmat Sit Ups
Mobility: Presses Workout

Banded external rotation
Banded internal rotation
Trap scrub w/ bar
Engine Gymnastics Workout

Strict HSPU and Bar Mu
Alternate for 20 Mins
1. 2-7 Strict HSPU
2. 3-7 Bar MU

Technique focus beforehand
GYMNASTIC STRENGTH Strength

Find 2 RM Strict pull-up
( 0:02's Pause Chin over bar each rep)
* Any Progression *
https://vimeo.com/175741058
Superkids 10-13v Workout

3 kierrosta

20 sek dippi pito renkailla
20 sek lepo
20 sek hollow pito
20 sek lepo
20 sek leuanvetopito
20 sek lepo
20 sek L-pito boxilla
20 sek lepo
20 sek pito punnerruksen ala-asennossa nojapuilla
20 sek lepo
Superkids 7-9 v WOD Workout

5 kierrosta

max aika pito renkailla
5 PEP
7 burpeeta
9 rengassoutua
Open gym Workout

Open gym 5:00 to 6:00
120529 Workout

21-15-9:
- front squat, 95lbs
- Burpee
- Pull-up
WOD, Warm up Workout

Tc 10'min

3 Rounds of:
10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6
1. Conditioning Workout

Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

Need a training program?

4 Rounds for Quality Workout

Mobility: Presses Workout

Engine Gymnastics Workout

GYMNASTIC STRENGTH Strength

Superkids 10-13v Workout

Superkids 7-9 v WOD Workout

Open gym Workout

120529 Workout

WOD, Warm up Workout

1. Conditioning Workout