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

10K Centocelle airport Workout

Run 3 Laps of Centocelle airport
Front rack step ups Workout

Front rack step ups: 4x8+8 (30-50cm)
(Don't push off the trailing leg.)
AMRAP 10min Workout

AMRAP 10min:
x2-4-6-8-10...

OHS (42.5/30kg)
Box jump overs
Skill Focus and Pam's WOD! Workout

THURSDAY

Focus: Skill Focus – Strict Muscle Ups, Strict Pull Ups, Rope Climb

10 Minute EMOM

1 Strict Muscle Up or

3 Strict Pull Ups

1 Rope Climb

Metcon
Pams WOD!
WOD 2 Workout

Perform in 5′ the following
400m Run
AMRAP Overhead Squats 45/35kg
Deadlifts, snatches and HSPUs (main site SUNDAY 151011) Workout
5 rounds for time of:
- 225-lb. deadlifts, 10 reps
- 75-lb. snatches, 10 reps
- 10 handstand push-ups
- 75-lb. snatches, 10 reps
Snatch Workout

Snatch: 3x1 (85%)
Push Press Workout

Focus: Push Press

8 Minute EMOM: 3 PP at 60% stay at this weight

Metcon:

10,9,8….1

G20 RX: 115/75

RX+ 135/95

200m Run
3 rounds for time Workout

3 RFT:
30 Hang power clean (42.5/30)
30 Abmat sit up
30 Box jump
Snatch Workout

For time at 75% of 1RM

3 Snatches
Rest 1min
5 Snatches
Rest 2min
7 Snatches
Rest 3min
5 Snatches
Rest 2min
3 Snatches

Need a training program?

10K Centocelle airport Workout

Front rack step ups Workout

AMRAP 10min Workout

Skill Focus and Pam's WOD! Workout

WOD 2 Workout

Deadlifts, snatches and HSPUs (main site SUNDAY 151011) Workout

Snatch Workout

Push Press Workout

3 rounds for time Workout

Snatch Workout