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

Angie Workout

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
Roy Workout

“Roy”

5 Rounds for time

15 Deadlifts 225/155

20 Box Jumps 24/20

25 Pull ups
Diane Workout

21-15-9 for time

Deadlifts 225/155lbs

Handstand Push Ups
Fran Workout

21-15-9
thrusters (M 95#/W 65#)
pullups
Jackie Workout

1000 meter row
30 thrusters (used men's weight 45#)
50 pull-ups
Atlas Workout

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 295 lbs
1x4 315lbs
1x2 335lbs

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

8:41
1 hour biking Workout

Vondelpark - center- home
Ninjat 14-16v WOD Workout

12 min AMRAP

15 boxjump
12 Thrusters (30 kg)
9 Handstand push ups
Roy Workout

“Roy”

5 Rounds for time

15 Deadlifts 225

20 Box Jumps 24"

25 Pull ups

After third round, had to mod to 185 and jumping pull-ups. Thought this would help burn out my cold but I just had nothing in the gas tank.

Rough day.
March 30 Workout

Four Sets (not for time) of:
4 Front Squats
8 Back Squats
10 Lunges (w/barbell)

Rest 90-Seconds between sets. Use the same weight for all movements.

"Cash Out"
50 Medicine Ball "Side to Sides"

Need a training program?

Angie Workout

Roy Workout

Diane Workout

Fran Workout

Jackie Workout

Atlas Workout

Strength: Back Squat:

1 hour biking Workout

Ninjat 14-16v WOD Workout

Roy Workout

March 30 Workout