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-
CFS KB Thruster + T2B AMRAP Workout
10 KB thruster oik 24/16kg
10 KB thruster vas
14 T2B
10 min AMRAP -
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5X3 Back Squat Strength
5x3 Back Squat ( Use the same weight as last week and get that extra rep each set)
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14.5.2026 Deadlift Strength
Deadlift ( Without belt )
5-3-2-5-3-2-5-3-2, build up to 80% ( RIR 2+ )
Go every 2:30
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Day 05.1 Strength
5x2 Tall Clean @ 45-55% of max C&J
- Focus on speed. No dip, only "shrug" your shoulders and then go under the barbell
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Pre wod Workout
Ring Dips
Prog 5/8
5, 5, 4, 4, 3
Stimulus:
Upper body pushing strength with control
Volume decreases → intensity increases
RPE: 6–8, Final reps should feel challenging but still clean
Coach tip:
Keep shoulders active and stable throughout
Scale early if positions start to break