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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For quality and minimum rest: Workout
20 min AMRAP;
500 m row
20 supine ring rows
20 diamond push-ups -
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Run and work intervals Workout
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"RANKEL" Workout
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 metersU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
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Chipper time Workout
For time:
- 10 handstand push-ups
- 20 push presses (50% 1RM)
- 20 weighted lunges (bar in front rack)
- 40 DUs
- 5 handstand push-ups
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Few AMRAPs Workout
5 min AMRAP:
- 5 x handstand push-up
- 1 x rope climb
Rest 90 seconds.
5 min AMRAP:
- 8 x supine ring row
- 8 x hand-release push-up
Rest 90 seconds.
5 min AMRAP:
- 30 m farmer's walk
- 8 x goblet squat
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Crossfit Games Open WOD 13.5 Workout
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound (45/29kg) Thruster, 15 reps
15 Chest to bar Pull-upsIf 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc. -
C&J Strength
C&J
3 rep, every 90sec for 3 set
2 rep, every 90sec for 3 set
1 rep every 90sec for 3-5 setDrop and Go reps.
RPE 4-5