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

CF LPR 131010 - squats Strength

Back squat:
* 1x5 @ 65%
* 1x5 @ 70%
* 1x5 @ 75%
* 1x5 @ 80%
5 K Run Workout

5 K Run

I can feel my legs coming back...
020814 Castrum Team WOD Workout

3 separated races in teams of 3:

Doublet 1: Hang power clean@60/ Box jump @24"

Doublet 2: STOH @60/ T2B

Doublet 3: C2B/ Ring dips

Race 1: 63 reps of each
Race 2: 45 reps of each
Race 3: 27 reps of each
Elizabeth Workout

Pre WOD
3 x 3 Squat Cleans

Elizabeth
For Time
21-15-9

Squat Cleans (Rx 135/75)
Ring Dips
special Workout

Moderate weights : Clean Grip Snatch + (OHS )
Clean & Jerk Workout

Clean and Jerk

1-1-1-1-1
CF LPR 131006 - WOD Workout

For time, 21-15-9 reps of:
* Thruster (50/35kg)
* KB swing (32/24kg)
27072013 Strength

Deadlift 5-5-5-5-5
Mobility Workout

Spend 10min on the foam roller exploring the stiffest spots before wod and work on those another 15min when finished
Gymnastics Workout
Complete as many rounds as possible in 20 minutes of:
- 10 strict knees-to-elbows
- 20 one-legged squats, alternating
- 30-foot handstand walk

Need a training program?

CF LPR 131010 - squats Strength

5 K Run Workout

020814 Castrum Team WOD Workout

Elizabeth Workout

special Workout

Clean & Jerk Workout

CF LPR 131006 - WOD Workout

27072013 Strength

Mobility Workout

Gymnastics Workout