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

Metcon Workout

150/120 calories for time
odd minute: erg for calories
even minute: 6-8 kipping pull up

advanced:
odd minute: assault bike for calories
even minute: 3-5 bar mu

Tc 15min
EMOM16 Workout

EMOM16
odd: 5 shoulder to overhead
even: 15 kb swing (pick weight)
Push jerk Strength

Find a heavy push jerk triple in 15 minutes
Deadlift 3x5 Strength

Use different stance than you normally use eg. sumo, Romanian, banded, trapbar, snatch grip, straight leg or conventional
Power clean Strength

power clean

- find a heavy set of touch and go three in 15min
G-Skills Workout

15 min of technique
Headstand - Handstand hold - Handstand walk

then

EMOM 6
5-10m HS Walk
Deadlift Strength

Every 2 min for 5 times
3 deadlifts @75% of 1rm.
EMOM14 Workout

EMOM14

Odd: 3 deadlift
Even: 15-20 wall ball
Hi-hang power snatch + snatch balance Strength

In 15 minutes:

Hi-hang power snatch + snatch balance
Partner intervals 4x4min Workout
Working in teams of 2. Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPS. Everyone will perform each AMRAP once.

4 min AMRAP
- 8 cal Assault bike
- 8 Burpee
4 min AMRAP
- 8 Thruster 40kg/25kg
- 8 Pull up
4 min AMRAP
- 8 cal Row
- 8 Toes to bar
4 min AMRAP
- 8 Box jump 60cm/50cm
- 8 Russian swing 24kg/16kg

Need a training program?

Metcon Workout

EMOM16 Workout

Push jerk Strength

Deadlift 3x5 Strength

Power clean Strength

G-Skills Workout

Deadlift Strength

EMOM14 Workout

Hi-hang power snatch + snatch balance Strength

Partner intervals 4x4min Workout