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

3/28/13 WOD Workout

10 Min AMRAP

10 KB Swings (35 lbs)
10 Push Ups
15 Box Jumps (16")

Jumped all box jumps (no step up / down)
4+13
13.4 WOD Workout

3 Snatches at 95 #
3 Toes to Bar
6 Snatches at 95#
6 Toes to Bar

3
4/1/13 WOD Workout

Ride 1 mile on bike
Row 500 Meters
Run 400 Meters
30 KB swings at 35#
April Fools! Workout

Pre-WOD
Work up to a heavy "Thruster"

WOD
5 RFT
5 Thrusters (95/65#)
7 C2B pull ups
9 HRPU
200M Run
April Fools! Workout

Pre-WOD
Work up to a heavy "cluster"

WOD
5 RFT
5 Thrusters (95/65#)
7 C2B pull ups
9 HRPU
10 calorie airdyne
Oly Lifting + Short Hill Sprints Workout

Skill
3x5 Strict Weighted Handstand Pushups 10kg (60s rest)
Snatch - 70kg
C&J - 90kg
Some Snatch Pulls (70kg)
Half Tabata Hollow Rocks
5x40m Hill Sprints (walk back down as rest)
WOD Workout

5 rounds of:

200m
14 pull-ups
200m
7 snatch (95 lbs)
Hang Cleans/ Body Rows/ Mountain Climbers Workout

Hang Clean
3-3-3

W.O.D.
3 Rounds
5 Hang Cleans 155/105
15 Body Rows
30 Mountain Climbers

Hang Cleans:
123-143PR-148PR

2:30-PR
Body Armor Workout

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter (Front) Squats (Each Side)
2x50: GHD Sit-Ups
April Fools Workout

Pre-WOD
Work up to a heavy "cluster"

WOD
5 RFT
5 Thrusters (95/65#)
7 C2B pull ups
9 HRPU
200m run

Need a training program?

3/28/13 WOD Workout

13.4 WOD Workout

4/1/13 WOD Workout

April Fools! Workout

April Fools! Workout

Oly Lifting + Short Hill Sprints Workout

WOD Workout

Hang Cleans/ Body Rows/ Mountain Climbers Workout

Body Armor Workout

April Fools Workout