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

Nicole BENCHMARK Workout

"Nicole"

As many rounds as possible in 20 minutes of:

Run 400m
Max Rep Pull-ups

Scaled:

Run / jog / row 200m
Max Rep heavy / feet elevated ring rows

INTENDED STIMULUS
Classic CrossFit benchmark.
First time showing up in CAP.
5+ reps every round.
Complete each run in 2:30 or less.
Perform 6-7 total rounds.
2 power cleans every 90 seconds for 15 minutes Strength
On the 90 seconds, for 15 minutes:
- 2 power cleans (start with moderate weight)
Partner chipper Workout
For time (You go, I go)
- 120 cal Row
- 100 Russian swing 24kg/16kg
- 80 Pull up
- 60 Thruster 40kg/25kg
- 40 Toes to bar
TIMECAP: 30min
G-SKILLS Workout

Practising:
-Headstand
-Handstand
-Hs Walk
Front Squat 3. Workout

6 - 5 - 3 - 3

Leave 1 rep in the tank every set, try increasing weight from previous week.
Conditioning Workout

10 RFT:
You go, I go

10 Alt. DB snatch @22,5/15kg
30 DU

Time cap 11min
EMOM 16 Workout

1) Hollow Rock x 16
2) Russian Twist x 16 (8/8)
3) V-Up x 16
4) Rest
Pavement Workout
4 Rounds for Time:
15 USA Swing (32/24kg)
30 Double Unders
15 Goblet Squats (32/24kg)
30 Double Unders
- 15:00 Cap
- KB weight choices are intended to be heavier today as athletes should have to break these sets up.
Floor press 10x3 Strength

Floor press 10x3. Use narrow grip
TGU - heavy three Strength
Turkish get up
- heavy set of three for both arms

Need a training program?

Nicole BENCHMARK Workout

2 power cleans every 90 seconds for 15 minutes Strength

Partner chipper Workout

G-SKILLS Workout

Front Squat 3. Workout

Conditioning Workout

EMOM 16 Workout

Pavement Workout

Floor press 10x3 Strength

TGU - heavy three Strength