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

I'M RAP Workout

14 min AMRAP

7 x Zercher Squat SB
35 x Double Under
Perform 3 Push Ups on every starting minute.

Done before 14/2/13
Handstand skills Workout

handstand
HSPU
Handstand walk
Fran Workout

21-15-9
Thrusters 42,5/30kg
Pull Ups
For Time

Done before 28/5/13
Tabata midsection burner Workout

Tabata of your choice from following:
Sit-Up/T2B/K2E/GHD Sit-Up
Deadlift Day 2: 5x3 Strength

Deadlift 5 x 3 @ 70% 1RM, rest 1:30.
Full reset between reps.
5 Rounds: 7 x Double KB Clean and Jerk, 10 x Toes to Bar Workout

5 rounds for time,
7 x Double Kettlebell Clean and Jerk,
10 x Kipping Toes to Bar

Record weights, scaling and other details.
13082013 Strength

Bench press 5-5-5
5 Rounds, new every 5th minute Workout

5 Round, each for time
New every 5th minute

10 Cleans 70/50kg
5 Muscle Ups
50 Double Unders
WOD 17.1 Workout

5 rounds for time
9 hang power clean 40/30
5 thrusters 40/30
1 Bar MU *

*Scale to 6 pull ups or 3 C2B
Conditioning 30-01-2018 Workout

50-40-30-20-10
USA Swing (24/16kg)
Walking Lunges
Sit-ups
Double Unders
Rest 60s after each completed round.

30:00 Time Cap

Notes: Recommend 60-70% eﬀort today. KB weight choices should be light as this workout contains 150 total reps so
being smart with weight choices is important. We are looking for slow consistent eﬀort, not a blazing pace

Need a training program?

I'M RAP Workout

Handstand skills Workout

Fran Workout

Tabata midsection burner Workout

Deadlift Day 2: 5x3 Strength

5 Rounds: 7 x Double KB Clean and Jerk, 10 x Toes to Bar Workout

13082013 Strength

5 Rounds, new every 5th minute Workout

WOD 17.1 Workout

Conditioning 30-01-2018 Workout