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

Deficit Pushups Strength

Deficit Pushups
3x12, Tempo 3010, Rest 90s
snatch (BARBELL CLUB) Strength

8x1 @ 85%
21-15-9 Workout

For Time:
21-15-9
- Bar-facing Burpees
- C2B / Pull-ups

Rest 3min

21-15-9
- Bar-facing Burpees
- Pull-ups

Rest 3min

21-15-9
- Box jumps 80/60cm
- STOH 50/35kg

Rest 3min

21-15-9
- Box jumps 60/50cm
- STOH 43/30kg

TC 45min
Core Complex Workout

Core Complex
EMOM 6, 30s On/30s Off
1. Reverse Plank Legs on a Box
2. V Ups
3. Straddle Pulses
Optional accessory Workout

Optional Accessory:
CONDITIONING

3 rounds for time:
20/15cal Airbike
10 Burpee C2B/Pull-Up

RPE 3 to 4
Open 14.4 Workout

Open 14.4

14min AMRAP:

Row 60 kcal
50 TTB
40 WB
30 Clean 60/40kg
20 MU

This is Open 14.4 workout. Cleans can be done anyhow. If you complete 20 MU, move to the next round. Scale if needed.
Amrap 20min Workout

In teams of 2
You go, I go
Wallball x 40
KB Swing x 40
Sit Up x 40
Ergo 40cal
2.Conditioning Workout

"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Kilos:
Wallball: 9/6, Thruster 43/29, KBS 22.5/15
Max UB Wall Balls Workout

Go for a Max reps unbroken Wall Balls
Team WOD 15.2 Workout

Need a training program?

Deficit Pushups Strength

snatch (BARBELL CLUB) Strength

21-15-9 Workout

Core Complex Workout

Optional accessory Workout

Open 14.4 Workout

Amrap 20min Workout

2.Conditioning Workout

Max UB Wall Balls Workout

Team WOD 15.2 Workout