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

Cardio Complex Workout

Round 1:
1000 m Row
1.6k Assault Bike
200 Single Unders
Round 2:
750m Row
1k Assault Bike
150 Single Unders
Round 3:
500m Row
0.8k Assault Bike
100 Single Unders
Round 4:
250m Row
600m Assault Bike
50 Single Unders
Climbing @ Joshua Tree Workout

Trashcan Rock

5.1 TR
5.1 Mock Trad Lead
5.4 TR
5.7+ TR
5.10c Attempt
AMRAP 8 min Workout

AMRAP 8 min:

X 2-4-6-8-10-12...

Hang power clean (70/45kg)
S2OH (70/45kg)
25 reps Workout

25 cal. Row
25 box over jump
25 deadlift 80kg
25 wall ball
25 ring dip
25 wall ball
25 deadlift 80kg
25 box over jump
25 cal. Row
Gymnastics Workout
For quality 15 min AMRAP:
- 10 supine ring rows
- 10 diamond push-ups
- 2 wall climbs
shoulder press Strength

4 x 5
21032014 Workout

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)
07-24-2012 Workout

5-4-3-2-1

TRX Single Leg Squats (each leg)
TRX Push Ups
TRX Pull Ups (mod:rows)
TRX Atomic Pikes
TRX One-Leg Burpees (8 each leg)
One-arm snatch and press-up warmup Workout

20-14-8 reps for quality of:
One-arm kettlebell snatch
Press-ups
Accessory wod Workout

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.