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

Strength Workout

5x5 back squat
145/145/145/145/150, fail fifth rep
Metcon Workout

10min AMRAP
-15 thrusters, 55lb
-30 tuck jumps

then

3x30sec 15lb weighted plank
3x30sec 30lb weighted plank
Power Clean Pull UPs Workout

12-9-6
rest 1 minute
6-9-3

Power Cleans
Pull Ups
7-2-13 A.M. Workout

Air Dyne Workout

AD 15 sec @ 100%
2:15 recovery
6x

+

30 sec @ 85%
30 sec @ 50%
14x

+

AD 10 min. @ Z1
07.02.2013 Workout

21-15-9
Power clean (95/65)
HSPU
Front squat

68#. Stacked weights for HSPU. 12:15. Aimed for under 10 min
Triplet - deadlift, double under, pushups Workout

Warm up:
Row for 4 minutes

WOD:
3 rounds for time of:
8 deadlifts 225/185
50 doubleunders
20 pushups

Scaled: 185 and 10 pushups

Strength:
5X5 Thrusters increase weight
95/105/115/125/135 (sucked)
KB Swings/WallBalls/Fran Workout

Tabata Kettle Bells Swings (35)
Tabata Wall Balls (14)

1 Minute Rest

Mini Fran 12-9-6
Thrusters (45)
Pullups (Green)
Burpees Workout

7 minutes of burpees
13.2 Workout

150 Wall Balls
90 Double Unders
30 Muscle Ups
Snatch Box Jump Sprint Workout

5 rounds

10 power cleans
10 box jumps
1 sprint around box

Need a training program?

Strength Workout

Metcon Workout

Power Clean Pull UPs Workout

7-2-13 A.M. Workout

07.02.2013 Workout

Triplet - deadlift, double under, pushups Workout

KB Swings/WallBalls/Fran Workout

Burpees Workout

13.2 Workout

Snatch Box Jump Sprint Workout