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

AMCRAP Workout

15 Minute AMRAP:

18 Box Jumps @ 24''
15 Knees to Elbows
12 Pullups
The Bar and 25s Workout

Five Rounds for Time:

95# Deadlift, 9 reps
95# Hang Power Snatch, 6 reps
95# OH Squat, 3 reps
Hidalgo Workout

Run 1 Mile
Rest 2 Minutes
95# Squat Clean, 20 reps
20'' Box Jump, 20 reps
20 Walking Lunges with 25# Plate Held Overhead
20'' Box Jump, 20 reps
95# Squat Clean, 20 reps
Rest 2 Minutes
Run 1 Mile
bike Workout

home to Bethel
For quality: Clean Workout

Perform 10 minutes of clean practice. If your technique is good build up to 70 % of your one rep max.
HPC/Ring Dips/Over the Bar Burpee Workout

Power Clean 3.3.3
195-205-215

Followed by:

5 Rounds of:
5 HPC 135
10 Ring Dips
15 Over the Bar Burpee
Random MHBS WOD Workout

20 minute AMRAP

5 burpees
10 box jumps
Run 200 meters

8 + 10 box jumps
1-18-12 Thruster Ladder & Skills Training Workout

WOD: Thruster Ladder

Thrusters (Cleaned bar into position): 1x5x135, 1x5x185, 1x5x185, 1x5x185, 1x5x185, 1x5x185, 1x3x205, 1x2x225, 1x1x235

In between each Thruster set, I worked on DUs and SUs

Other skills work: Toes to bar and OH Squats

Note: Need to always warm u wit fron tsquats before I do OH Squats
Wallball & Double Unders Workout

For time
Wallball 20# 40-30-20-10
Double Unders 10-20-30-40
Run 200m
WOD 01/08/19 Workout

WOD: in 13' ladder 2-4-6-8 …..

power snatch 50/35

bupees lateral bar

Need a training program?

AMCRAP Workout

The Bar and 25s Workout

Hidalgo Workout

bike Workout

For quality: Clean Workout

HPC/Ring Dips/Over the Bar Burpee Workout

Random MHBS WOD Workout

1-18-12 Thruster Ladder & Skills Training Workout

Wallball & Double Unders Workout

WOD 01/08/19 Workout