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-
Fran Workout
Pre-WOD:
5X3 Front SquatsWOD - For Time:
(21-15-9)
-Thrusters (#95/65)
-Pull UpsPost:
3 X 10 Back Extensions on GHD -
Dumbbell split cleans + Pullups Workout
5 rounds
15 DB split cleans (2 x 10k - only weight I had so did them fast)
21 Pullups (all split into 11, 10) -
Dead Ringer Workout
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2 rounds of Airdyne intervals (8-6-4 min) Workout
Airdyne or Assault Bike Workout
2 rounds: 8min, 6min, 4min with 2min easy spin between efforts (pace gets progressively faster as distance is reduced) 3min rest between rounds Total: 44min -
On The Double Workout
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Annie Workout
Pre-WOD
3X5 Bench PressWOD - For Time:
(50-40-30-20-10)
-Double Unders
-Sit UpsPost:
-90 seconds of max muscle ups
(mod: max ring dips) -
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10 Imported Workout
Pre-WOD:
Work Up to a heavy Clean & JerkWOD : 10 minute AMRAP
-10 Hang Cleans (#134/95)
-10 Pull Ups
-10 Box Jump Overs -
Muscle-ups and thrusters Workout
Complete as many rounds as possible in 10 minutes of:
- 5 bar muscle-ups
- 135-lb. thrusters, 10 reps