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

Partner WOD Workout
7 rounds for time
- 10 Burpee
- 10 Kettlebell swing 32kg/24kg (american)
You go, I go (7 rounds each)
Conditioning Workout

6 Sets @ 70-80% effort

20/15 Cal
Odd)Row / Even) Bike

10 KBS 24/16kg
8 T2B
8 Burpee
Rest 2min

TC 35min
Deadlift Strength

Wendlers 2nd cycle, 3-3-3+ (70, 80, 90%)
Deadlifts, hang power snatches and overheadsquats Workout
5 rounds for time of:
- 135-lb. deadlift, 9 reps
- 135-lb. hang power snatch, 6 reps
- 135-lb. overhead squat, 3 reps
Zercher squat 3x4 Strength

Zercher squat 3x4
Box jumps, lunges and snatch push press Workout
15-12-9 reps of:
- Box jumps (75/60 cm)
- Weighted lunge (same weight as in snatch push presses)
- Snatch push press (use 2/3 of 1RM snatch, two second lockout at the top)
This is not for time. Try to do all the sets unbroken.
Rowing, wallballs, running/DUs Workout
Five rounds for time:
- 400 m row
- 20 wall balls
- 200 m run or 70 DUs
- 1 min rest
Buttfest Workout

21-15-9
Sumo Deadlift
American Kettlebell Swing
Box Jump
For Time

Challenging weights.
1RM hi-hang snatch Strength
In 10 minutes
- find 1RM hi-hang full snatch
Deadlifts, pull-ups and running Workout
3 rounds for time:
- 7 x deadlift (2/3 of 1RM)
- 14 x chest to bar pull-up
- 200m sandbag (or heavy plate(s) or dumbbell) run (heavy)

Need a training program?

Partner WOD Workout

Conditioning Workout

Deadlift Strength

Deadlifts, hang power snatches and overheadsquats Workout

Zercher squat 3x4 Strength

Box jumps, lunges and snatch push press Workout

Rowing, wallballs, running/DUs Workout

Buttfest Workout

1RM hi-hang snatch Strength

Deadlifts, pull-ups and running Workout