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

thruster day Workout

For Time

50 Thrusters @ 95#/65#

with 6 HR Push-ups EMOTM
Karen Workout

WOD

for time:

"Karen"

150 wall ball @ 20#
Back Squats Workout

Back Squats
135x10
245x1
295x1
335x1
345x1
Metcon #2 Workout

3 Rounds

10 Squat clean thrusters #135
10 Strict Pullups on fat bar
10 Ring Dips
Bench Press 3x12 at 65% Strength

3 sets of 12 reps of Bench Press at 65% of 1RM
GW Diane - Deadlift & HSPU Workout

Diane

Deadlift 225 lbs (80kg)
Handstand push-ups
21-15-9 reps, for time
8-6-8-6 Workout

18 Min AMRAP
8 - KB Swings @70lbs
6 - Toes 2 Bar
8 - Ring push Ups
6 - GHD sit ups

9 1/4 rds
Annie w/Renee Workout

Annie
50-40-30-20-10
DU
Sit-ups

then 150 DU for time: 3:05
50 DU for time: 36 sec
Single arm DB press 5*5 Strength

Single arm DB press5*5, go by the feel
21-15-9 and 2 half miles Workout

Half mile
21-15-9, pull up and box jumps

Need a training program?

thruster day Workout

Karen Workout

Back Squats Workout

Metcon #2 Workout

Bench Press 3x12 at 65% Strength

GW Diane - Deadlift & HSPU Workout

8-6-8-6 Workout

Annie w/Renee Workout

Single arm DB press 5*5 Strength

21-15-9 and 2 half miles Workout