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RX WODs — Prescribed, No Modifications

No scaling. No modifications. RX is the standard — and these workouts are built to be done as prescribed. If you're here, you know what that means. Generate an RX WOD and find out where you really are.

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Sample Workouts

3 scaling options

Goblet Squats & Dips

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Advanced / RX20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Double-Unders

Min 1 of 4 (repeats every 4 min)

100
Goblet Squat

Min 2 of 4 (repeats every 4 min)

2053/35 lb
Dips

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#emom#strength-endurance#weightlifting

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DB Deadlifts & Dips

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Advanced / RX20 minHome GymChipper

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

One-pass grinder with smart pacing

Target Score

Finish in 5-7 min, or record reps completed at cap

Time Cap

12 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 5-7 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - On machines, hold a pace you could repeat for every interval rather than chasing one peak split.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 12 minutes. Target: Finish in 5-7 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Bike (Cal)
30 Cal
DB Deadlift
5070/50 lb
Air Squats
40
Dips
30
Toes-to-Bar
20

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#chipper#general-fitness#core#weightlifting

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Goblet Squats & Dips

Save WOD
Advanced / RX20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Run 200m

Min 1 of 4 (repeats every 4 min)

Goblet Squat

Min 2 of 4 (repeats every 4 min)

2053/35 lb
Dips

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#emom#strength-endurance#running#weightlifting

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Common Questions

What does RX mean in a workout?

"RX" (prescribed) means completing the workout exactly as written — prescribed weights, movements, and rep counts — without scaling. It's the standard by which competitive athletes are measured.

How do I know if I'm ready to go RX?

You can perform all movements with good technique at the prescribed loads, maintain intensity for the full time domain, and have been training consistently for 12+ months. When in doubt, scale intelligently — good movement at scaled load beats ugly movement at RX.

What are typical RX benchmarks for males and females?

Common RX standards: clean & jerk (M: 135 lbs / F: 95 lbs), overhead squat (M: 95 lbs / F: 65 lbs), deadlift (M: 225 lbs / F: 155 lbs). These vary by competition standard — the generator uses regional competition benchmarks.

Is going RX always better?

Not necessarily. The goal is optimal stimulus, not ego. A well-scaled WOD at the right intensity produces better adaptation than an RX WOD done poorly. Use RX as a target, not a requirement.

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Training safety: scale movements, load and intensity to your experience. Stop when pain or loss of control changes the exercise, and consult a qualified health professional when an injury, pregnancy or medical condition affects training.

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