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

Hip Thrust Strength

Hip Thrust 3 x 8 reps
Endurance Valentine WOD: "The Chocolate Chipper" Workout

30 min AMRAP
100 sit ups
90 air squats
80 du/240 singles
70 stationary lunges
60 K2E
500 meter row
40 KB swings
30 pull-ups
200 m run
10 power cleans with MB
Metcon Workout
10 minute EMOM
Odd minute- 15-20 reps HSPU
Even minute- max reps DU
- Score is total reps of HSPU
Engine Conditioning Workout

CONDITIONING
A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest

Post total calories
Front Squat Strength

Front Squat 4 x 6 reps
1.2.2017 Strength

Clean+ push press

7x2+1, climbing
1.2.2017 Workout

AMRAP 16

26 wallball 6/4kg
13 push press 40kg/25kg
10 slamball 6/4kg
Skill work Workout

5min EMOM
:40 sec on/ :20 rest
Double under practice
3 x 5 min amrap Workout

AMRAP 5 Minutes
10 Burpee Box Jump Over
10 Pull-ups

rest 2 Minutes

AMRAP 5 Minutes
10 Pull-ups
10 Overhead Squats 40/30kg

rest 2 minutes

AMRAP 5 Minutes
10 Overhead Squats 40/30kg
10 Burpee Box Jump Overs

L1: Kipping pull-up
L2: C2B pull-up
Cardio 4/2017 Workout

For time:
50 Walking Lunges
25 Pullups
50 Box Jumps
25 Double Unders
50 Situps
25 Ring Dips
50 Knee-to-Elbows
25 Wall Balls
+
5 Rounds of
1 Rope Climbs
6x10m Shuttle Run

Need a training program?

Hip Thrust Strength

Endurance Valentine WOD: "The Chocolate Chipper" Workout

Metcon Workout

Engine Conditioning Workout

Front Squat Strength

1.2.2017 Strength

1.2.2017 Workout

Skill work Workout

3 x 5 min amrap Workout

Cardio 4/2017 Workout