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

my own little metcon Workout

4 rounds for time;
10 push ups (elevated)
20 kb swings 35#
20 ab mat sit ups
Grace Workout

Clean and Jerk 135 lbs
30 reps for time
3R4T Workout

100 Foot Walking Lunges - 45 lbs
50 Air Squats
25 Back Extensions

Buy In:
3 x 10 Pull ups
3 x 20 Sec Handstand Holds
Grace Workout

30 - Clean and Jerk @135lbs
4.23.14 30 min. AMRAP Workout

800m run
8 back squats

Rx: 95lbs
I did: 75lbs
04.24.2013 Workout

4RFT
10 Box jumps (24/20)
12 Dead lifts (225/155)
14 Ring dips

125#. Red band
Helen - Push Press Sub Workout

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups
The Carlton Banks Workout

I.
75 Strict Pull-Ups

II.
--3 rounds for time--
500m row
10 Toes to bar
15 squat cleans @ #95
20 situps
25 wall balls

(20 min time cap)
Hero WOD "The Seven" Workout
Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.- 315

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)- 135
- 7 K2E
- 7 Deadlifts (225,?)-225
- 7 Burpees
- 7 KB Swings (53,35)
- Alternate movements with partner.
Oly Lift + Yoga Workout

1) Banded Deadlifts - 225 + Black Bands - 3x5 working sets

2) 5 sets:
2a - 3 1.25 front squat @ 205
2b - 3 Hang Cleans from a box - 135

3) 5x2 Jerk - 185x2, 205x3

Yoga

Need a training program?

my own little metcon Workout

Grace Workout

3R4T Workout

Grace Workout

4.23.14 30 min. AMRAP Workout

04.24.2013 Workout

Helen - Push Press Sub Workout

The Carlton Banks Workout

Hero WOD "The Seven" Workout

Oly Lift + Yoga Workout