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

Performance Workout

A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run
Functional 38/2015 Workout

12-9-6 reps of:
Strict Pullups
Wall Climbs + Handstand Pushups at the top of every WC
Ring Dips
Gymnastics Workout

3 x AMRAP: MU or C2B

(Rest as needed)
Back squat 5-5-5-5-5 /w pause Strength

back squat 5-5-5-5-5
With 3 sec pause
Painonnosto: Pressing Snatch Balance Strength

Focus on technique, make it slow!
Etukyykky 3 x 5 Strength

Etu Kyykky, 5x65%, 5x75%, 5x85%+
Bench Press Workout

Bench Press: Warm up to 65% then:

1 RD Max Reps @65%

1RD Max Reps @55%

1RD Max Reps @45%

Rest 3 mins b/w Rds

Metcon:

Coach Pam Surprise!!!!
Test WOD 07092015 Workout

AMRAP 6 minutes

6 OHS 135/95lbs
6 Strict HSPU
clean and jerk 1RM Strength

1 rep max
Snatch 1RM Strength

1 rep max

Need a training program?

Performance Workout

Functional 38/2015 Workout

Gymnastics Workout

Back squat 5-5-5-5-5 /w pause Strength

Painonnosto: Pressing Snatch Balance Strength

Etukyykky 3 x 5 Strength

Bench Press Workout

Test WOD 07092015 Workout

clean and jerk 1RM Strength

Snatch 1RM Strength