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

Grace Workout

30 Clean and Jerks for time
4:50
push up in 2 min Workout

push up in 2 min
5X5 Power Snatch Workout

Progressive

95, 115, 135, 155, 175 miss
Thrusters and DUs Workout

20 minutes on the minute:

5 thrusters @ 95#
20 DUs
12/8/13 Michael Workout

“Michael”

Run 800m

50 Back extensions(or superman’s)

50 Abmat sit-ups

3 Rounds

Time 35:49
Heavy DL Workout

8x Deadlift (315#)
50x Double-unders
20x Bench press (bw)

Scaled to 285 lb deadlift. 150 lbs for bench.
Walk with Penny Workout

2 hour walk while getting car repaired. Stopped at the pet store.
WOD: Delaney B-Day Workout

18 Rounds

1 Muscle Up (Dip)
2 Power Clean (155 Rx)
10 Sit Up
9 Pistols (held bar)
5 Pull Up

Capped out at 14 rounds
Run / Wall Ball Workout

Workout
Complete 5 rounds of the following as fast as you can:
1. Running 200 meters
2. Wall ball (10kgs/22lbs) 30 Reps
Burpees / Situps Workout

Do 10 minutes of yoga: use the Downward Facing Dog, and the Cobra postures mainly
Workout
Complete 5 rounds of the following as fast as you can:
1. Burpee 16 Reps
2. Sit-up 14 Reps

Need a training program?

Grace Workout

push up in 2 min Workout

5X5 Power Snatch Workout

Thrusters and DUs Workout

12/8/13 Michael Workout

Heavy DL Workout

Walk with Penny Workout

WOD: Delaney B-Day Workout

Run / Wall Ball Workout

Burpees / Situps Workout