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

45min easy pace Workout

5min Row
5min Bike
5min Ski erg
4min Row
4min Bike
4min Ski erg
3min..
2min..
1min..
TOTAL TIME 45min easy pace
Back Squat 3x5 Strength

Back Squat 3x5
rest as needed
For time Workout

3 rounds For time:
12-9-6 Clean and jerks (40/60 kg)
6-4-2 Bar muscle-ups

Scaled WOD
For time:
12-9-6:
Clean and jerks (20/30 kg)
Jumping chest-to-bar pull-ups/ring row
Every 2:00 for 3 sets Strength

Every 2:00 for 3 sets:
5 bench presses
Strength Strength

Front Squat: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits
WOD Workout

AMRAP 14 min
11 T2b
7 Shoulder to Overhead @60/40kg
11 Front Squat @60/40kg
GOAL: 4+ rounds
WOD Workout

In 12:00
50 Wallballs 9/6kg
40 Burpees over the Bar
30 Deadlifts (120/80kg)
Remaining time AMRAP: Wallballs

Goal: 30+reps
Strength Strength

Tempo Back Squat (20mins )
5x3 reps
- 3 sec tempo on the way down
- add weight each set
- go heavy but no failure
Hang Muscle Snatch Strength

3x5 Hang Muscle Snatch
RestDay! Workout

7:30 Mobility + Core Workout
8:30 Basic Endurance CrossFit
9:30 Clean & Jerk, Technique

12:00 Shoulder Accessory

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique
18:00 Handstand Walk Technique
19:00 Basic Endurance CrossFit

Need a training program?

45min easy pace Workout

Back Squat 3x5 Strength

For time Workout

Every 2:00 for 3 sets Strength

Strength Strength

WOD Workout

WOD Workout

Strength Strength

Hang Muscle Snatch Strength

RestDay! Workout