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

Chipper 3 Workout

For time:

25 Back Extensions
20 Push press, 95 pound
20 Hang power clean, 95 pound
30 Sit-ups
30 Kettlebell swings, 45 pound
20 Bar dips
20 Pull-ups (48 pound assist)
50 Walking lunge steps
MU situp row Workout

E4MOM
1-10 BMU
25 situps
500m row
4 Horseman Workout

10 minutes - Rowing (1 round = 750m) - 2.5
1 min rest
10 min of 7 Clean, 18 F. Squat - 5
1 min Rest
10 min of lots of pushups, air squats, situps - 1.5
1 min Rest
10 minutes of 21 pullups, 21 Box Jumps, 21 KB Swing - 2

11 total "rounds"
Squatz Workout

6x2 @275 Squat

Power Snatch - 2 reps OTM for 12 minutes
7 @ 135
5 @ 155

8min OTM:
8 KB Step Ups
8 Toes To Bar

7 rounds total - AMRAP'd at 3:00 left
dropped from 53# KB's to 35, and did farmer grip instead of front rack

Basically, this one fell apart pretty quickly
Strength Workout

Strict Press 5x3
65/65/65/70/75, fail on third rep
then 10-7-4 with bar
Metcon Workout

12-9-6-3
kipping pullups
power clean, 65lb
turkish get ups
plank
Gallant Workout

1mile run with a 20/14# ball
60 Burpee Pull Ups
800M Run w/ball
30 Burpee Pull Ups
400M Run w/ball
15 Burpee Pull Ups
First ever WOD Workout

Got it off one of these websites - it was super simple and recommended for a first time WOD:

Five sets of each:
+10 pushups
+10 situps
+ 10 airsquats

Happy to start out slow but definitely looking forward to doing more.
FGB Workout

4 rds (1m rest between rds)
1m each
Mountain climbers
Lunges
Crunches
Pushups
Pullups
Friday 6/28/13 Workout

10-8-6-4-2

Power cleans
Push ups

25 double unders after each round

Need a training program?

Chipper 3 Workout

MU situp row Workout

4 Horseman Workout

Squatz Workout

Strength Workout

Metcon Workout

Gallant Workout

First ever WOD Workout

FGB Workout

Friday 6/28/13 Workout