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

Upper body strength Workout

Upper body hypertrophy:

Double KB strict press: 4x12 reps
60 sec rest between

Single arm KB/DB row 4x12 reps/side
60 sec rest between

Band pull-aparts 3x20reps,
30 sec rest between
WOD 13.9 Strength

Weighted pull up 10 x 1 (heavy) or assisted
Rope climbs, wall balls and DUs Workout

3 rds

5 rope climbs
50 Wall ball shots
75 DUs

-Scale as needed
- Timecap 22 minutes.
Engine Strength Strength

20 Mins to find 1RM
Hang snatch + Snatch
Deload week strength Workout

Single KB Front squat 2x 10 reps
Single leg RDL 2x12 reps/leg
Reverse lunge 2x12 reps/leg

-light weights!
9/6/16* Workout

2 rounds with no rest between movements.

2min AMRAP burpees over bar.
1min AMRAP deadlifts (goal is 15-25).
2min AMRAP double unders.
1min AMRAP deadlifts (goal is 15-25).

Axle deadlifts encouraged.
*Hybrid workout
clean & jerk Strength

6 x 2 @ 75-85%
Squat Strength

Front squat 5x3 + 6 back squat between every set
WOD 23.8 Workout

AMRAP 8
20 Jumping squats
40 double unders
WOD 22.8 Workout

Metcon:
5 rounds for time
15 wall balls
7 burpees
3 HSPU

Need a training program?

Upper body strength Workout

WOD 13.9 Strength

Rope climbs, wall balls and DUs Workout

Engine Strength Strength

Deload week strength Workout

9/6/16* Workout

clean & jerk Strength

Squat Strength

WOD 23.8 Workout

WOD 22.8 Workout