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

Rope climbs, handstand push-ups and kettlebell swings Workout
11min amrap:
- 2 rope climb
- 4 hspu
- 8 kb swing 32/24kg
"TakoMurph" prep Workout

For time

Buy in 400m run

then 4 rds

10 pull-ups

15 push-ups

20 airsquats

Buy out 400m run

TC: 15 minutes
G-WOD Workout

21-15-9 for time:

Strict HSPU ( scale as needed, 1 ab mat max otherwise scale to box)
Strict Pull up (any grip permitted)

Keep movements strict! No kipping
Negative Pistols Workout

3 x 12 alt.side 6/6

-Focus on a steady tempo during FULL ROM!
-Use KB /DB to add intensity!

AHAP!
7 min AMRAP Workout
AMRAP 7min
- 3 Wallclimb
- 20 sec L-sit hold
Open 19.1 Workout

Metcon (reps)

AMRAP in 15 minutes of:
19 Wallball shots
19 Calories row
PN Basic: Snatch Technique Workout

1) Position Holds 3sec: Start - Hang - High Hang - Pull - Catch
2) Snatch Balance
3) Power Snatch: High / Deep power
4) Squat Snatch
6x400 m run Workout

Run 6 x 400m
- rest 2min between efforts
- start easy and go faster every round
Rowing and back squats with a partner Workout
10-12 rounds with partner
- 250m row
- 10 back squat 70/50kg
Front squat Strength
6 x 3 Front squat
- tempo 3010
- leave one rep in the tank
- rest 3-4 min between sets

Need a training program?

Rope climbs, handstand push-ups and kettlebell swings Workout

"TakoMurph" prep Workout

G-WOD Workout

Negative Pistols Workout

7 min AMRAP Workout

Open 19.1 Workout

PN Basic: Snatch Technique Workout

6x400 m run Workout

Rowing and back squats with a partner Workout

Front squat Strength