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-
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Five quick rounds Workout
5 rounds for time:
- 3 x front squat (2/3 of 1RM)
- 6 x chest-to-bar pull-up
- 9 x kettlebell swing (32/24kg)
- 12 x box jump (60/50cm)
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Rowing, push jerks and ring rows Workout
3 rounds for time:
- 500 m row
- 15 push jerks (50-60% of 1RM)
- 15 supine ring row
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3.6.2025 "Murph" Workout
For time :
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile RunNo Time Cap
Wear a Weight Vest (20/14 lb )
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16.6.2025 "Whitten" Workout
"Whitten"
5 rounds For Time :
22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14pTC 45
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Pre WOD Workout
6 x every 90s.
3-7 kHSPU
RPE 5-6
To improve vertical pushing power and movement efficiency with the kipping rhythm.
Keep the volume manageable to maintain high-quality reps throughout all sets.
RPE: 5–6 (Smooth and technical).
Coach's Tip: Focus on a controlled descent and explosive hip drive to "pop" your head off the floor. Quality of movement is more important than the number of reps today.