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

Track (Javelin, Strides) Workout

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Lots of 700g Javelin Throws (standing, 3-step approach)
4x80m Strides (short rest)
Gymnastics (Some Glide Kips and Handstand Holds, 3x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching (Cooldown)
Helen Workout

400m run
21 KB Swings
12 Pull-ups
T2B-Pushups-Box Jumps Workout

LIFT
Back Squat
Rx - 8 x 6 reps (75%) 165 lbs

WOD
"Eat Real XIV"
AMRAP 8:
10 Toes-to-bar
10 Push-ups
10 Box Jumps, stand at top (24" / 20")
Lift Workout

Front Squat
10x5 135lbs
1x1 working up to 295lb dead lift
5x5 snatch
75-75-75-95-95
020514 WOD Workout

5 x 500m Row 1:1 work to rest
1:37
1:38
1:39
1:39
1:39
Benchmark Day 1 Workout

500m Row
Air Squat (40)
Sit-Ups (30)
Push-ups (20)
Pull-ups (10)
TDM Workout

Class with Chelsea. Abs hurt already.
CFDFB Workout

A. Snatch - build to tough single
+
10' AMRAP
3 Power snatches, 125lb
6 HSPU
9 Ring Dips

A. 215
+
6 + 4
OPT Workout

A. Front Squat 1 RM
+
500m row
rest 90 sec
500m row

A. 325
+
3:05 (1:31, 1:34)
Indoor Murph Workout

50 burpees
100 pull ups
200 push ups
300 airsquats
50 burpees

Need a training program?

Track (Javelin, Strides) Workout

Helen Workout

T2B-Pushups-Box Jumps Workout

Lift Workout

020514 WOD Workout

Benchmark Day 1 Workout

TDM Workout

CFDFB Workout

OPT Workout

Indoor Murph Workout