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

15.2.2014 Workout

MetCon: 7min AMRAP

20 DUs 5/3 MUs
10 shoulder to overhead
Rowing intervals, thrusters, power snatches and squat cleans Workout

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.
HSPU and Rope Skills Strength

HSPU and Rope Skills
3 round 1min work/30s rest: Row, Rope Climp, Sit ups Workout

3 round 1min work/30s rest: Row, Rope Climp, Sit ups
Back squat 6-5-4-3-2-2 Strength

Back squat:
1x6, 1x5, 1x4, 1x3, 2x2
60% ---> 90%
Shoulder Press 5x5 Workout

Shoulder Press 5-5-5-5-5

55-65-75-85-95
FRIDAY 131004 Workout
Five rounds for time of:
- 5 Hanging ring extensions (right arm + left arm = 1)
- 5 Forward rolls
- 5 Backward rolls
- 45 pound Sots press, 10 reps
With partner Workout

build max height box jump
5 minutes AMRAP: sledgehammer,slam ball or wall ball (one work when one rest)
Grace Workout

30 clean and jerks for time

85# which is a PR for me on Grace weight
7 min squat Clean ladder Workout

7mins amrap
15 SC 95/65#
12 SC 115/85#
9 SC 135/100#
6 SC 155/110#
3 SC 185/125#
remainder of time amrap
SC 225/155#

Need a training program?

15.2.2014 Workout

Rowing intervals, thrusters, power snatches and squat cleans Workout

HSPU and Rope Skills Strength

3 round 1min work/30s rest: Row, Rope Climp, Sit ups Workout

Back squat 6-5-4-3-2-2 Strength

Shoulder Press 5x5 Workout

FRIDAY 131004 Workout

With partner Workout

Grace Workout

7 min squat Clean ladder Workout