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

The ”Don” Workout

For time:
66 deadlift 110/75 pounds or 50/30kg
66 box jump 24″/20″
66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
66 K2E
66 sit ups
66 pull up
66 thruster 55/40 pounds or 25/15kg
66 wall ball
66 burpee
66 DU
WARM-UP Workout

EMOM x8
1) Row 10/7cal + 5 Up&Down
2) 5+5 DB Snatch + 5 Goblet Squat

Thoracic Flow video
Crossfit Games Open 20.2 Workout

Crossfit Games Open

Workout 20.2
Pause Front squat Strength
Pause Front squat:
5x2
- Go by feel.
- 3s. pause
- Rest 2min.
Core Strength Workout

4 rounds
20 Back Extensions on a Box w/pair
10+10 One Arm KB Weighted Sit-up
Back squat Strength

Back squat
4x3r
2 reps in the tank.
2min rest between sets.
“High Noon“ Workout

AMRAP 12:
12 Power Snatches 40/30kg
12 Push-ups
12 Chest to Bar Pull-ups
1.Back Squat Strength

5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.
2.Recovery Conditioning Workout
"Rug Mouse"
20 Minute Assault Bike
- *On the 0:00, 4:00, 8:00, 12:00 and 16:00: 8 Chest to Bar Pull-ups 8 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
Kilos: 22.5's/15's
Kipping HSPU Workout

15min Kipping HSPU Progressions & Practice

Need a training program?

The ”Don” Workout

WARM-UP Workout

Crossfit Games Open 20.2 Workout

Pause Front squat Strength

Core Strength Workout

Back squat Strength

“High Noon“ Workout

1.Back Squat Strength

2.Recovery Conditioning Workout

Kipping HSPU Workout