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

Midline work Workout

3-5 rds:
10-15 V-sit up
15-20 Hollow rock
EMOM10 Workout

Odd: 2 Clusters @60/42kg
Even: 20 DU

Cluster = Squat clean + thruster
Scale Du, 40sec singles
3x3 Power clean Strength
- @80% of 1RM PC
- 2min rest btw sets
7 rounds, 30sec ON, 30sec OFF Workout

7 rounds, 30sec ON, 30sec OFF

1) Assault/Row kcal
2) Burpee Pull-Up/C2B
3) DU

Go by feel. Not all out effort. Steady pace.
Morning Intervals Workout

4x6min sets (2min rest)

A) 6x Row 30sec ON/30sec OFF

B) 3x Every 2min - 30sec Sled Push + 20 Squats

C) 3x Every 2min - 20-25sec All In Assault Bike + 5-10 Box Jump Overs

D) 6x 45sec ON/15sec OFF AMRAP of:
5 Wall Balls
5 Burpees
WOD 26.9 Workout

Gymnastics conditioning:
EMOM 16:
1: 0:40 of rowing/skiing/biking
2: 5 strict pull up + 10 back extensions
3: 15-20 KBS 24/16
4: rest

Rest 2:00

EMOM 16:
1: 0:40 of double unders
2: 5 HSPU + 7 T2B
3: 15-20 wall ball
4: rest
Cool down Workout

5-10 min cool down by coach
Gymnastics Workout

5 sets:
6 Muscle-ups / 8 C2B / 10 Pull up
rest as needed between sets
2-position Power Snatch Strength

15min EMOM: 2-position Power Snatch
(above the knee, floor)

Increase the weight after every 5th set. Go by feel.
WOD 12.9 Workout

Metcon:
Within 8 mins
800m run
30 KBS 24/16
remaining time pull ups
Rest 4:00
Within 8 mins
800m run
30 pull ups
remaining time KBS

Need a training program?

Midline work Workout

EMOM10 Workout

3x3 Power clean Strength

7 rounds, 30sec ON, 30sec OFF Workout

Morning Intervals Workout

WOD 26.9 Workout

Cool down Workout

Gymnastics Workout

2-position Power Snatch Strength

WOD 12.9 Workout