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

Back Squat Strength

Set 1 – 90% – 3 Reps
Set 2 – 90% – 3 Reps
Set 3 – 90% – 3 Reps
Set 4 – 90% – 3 Reps
"The 3 Presses" Workout
- Shoulder Press 1-1-1
- Push Press 3-3-3
- Push Jerk 5-5-5
FBB 12. Workout

3 Rounds

A1) Double farmer step back lunge RNT 10+10 reps
A2) Turkish sit-up 6+6 reps
A3) Chin-Up 8-12 reps
FBB 8. Workout

3 Rounds

A1) Split stance RDL 10+10 reps (Tempo 30X0)

A2) Half kneeling landmine press 10+10 reps (Tempo 30X0)

A3) 3 point DB row 10+10 reps (Tempo 11X2)
Shoulder Press Strength

Shoulder Press - 65%x4x8, 65%x8+

Take 90% of Max

Post AMRAP in comments
Open Gym Workout

Rest recover, do a WOD you missed.
For Time; Snatches and DUs Workout

40 Double unders
30 Kettlebell snatches (divide work load equally for both hands)
40 Double unders
30 Dumbell snatches (divide work load equally for both hands)
40 Double unders
12 Snatches (50-60 % of 1RM Snatch)
40 Double unders
Weighted Pull-Up Workout

5 - 5 - 5 - 5

then

3 x 5 @ 90%
Rope climbs, T2Bs and push-ups Workout
For time:

3 x rope climb

15-12-9:
- toes to bar
- diamond push-up
3 x rope climb
Box step up Workout

Box step up 3x8/8

High box, put weight through standing leg, go down as deep as possible and stand. Use KB to make things harder. Full range of motion before loading

Need a training program?

Back Squat Strength

"The 3 Presses" Workout

FBB 12. Workout

FBB 8. Workout

Shoulder Press Strength

Open Gym Workout

For Time; Snatches and DUs Workout

Weighted Pull-Up Workout

Rope climbs, T2Bs and push-ups Workout

Box step up Workout