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

Annie Workout

Annie
4x4 Workout

4x4 Squat @ 310#

3x8 Strict Press @ 135

2000m Row - 7:13
HSUP & Cleans Workout

4rds for max reps:
40s HSPU
20s rest
40s Cleans (135#)
20s rest

Total reps: 66
Strength Workout

5x5 straight back squat 145lb
Metcon Workout

3 rounds for time
-40 KB swing 1.25pood (45lb)
-30 burpees
-20 TTB
Week 3 Day 2 Workout

Rest Day
130708 Workout

Back Squat
1x10 60% 190
1x8 65% 205
1x6 70% 225
1x6 75% 235
1x6 80% 255

Front Squat
1x5 60% 165
1x5 70% 185
1x5 75% 205
1x5 75% 205

Conditioning
10-1 of
wall ball
kb swings 1.5 pood
Rowing, Overhead Squats, Volume Training Workout

WOD for time:
500m row
50 OHS 95/65

Mods:
OHS #53
back squat / push press Workout

Strength
5-5-5 Push Press (slow descent) (40kg - 50kg - 60kg)
3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)

Midline
3x10 Good Mornings (40kg)
3x12 T2B
oly lifting Workout

Skill
Snatch - 60kg
C&J - 70g

Strength
3-3-2-1 Front Squats (100kg - 110kg - 120kg - 130kg PR)
5x5 strict unbroken weighted pullups 10kg (2 mns rest)

Midline
3x10 Back Extensions (15kg)

Need a training program?

Annie Workout

4x4 Workout

HSUP & Cleans Workout

Strength Workout

Metcon Workout

Week 3 Day 2 Workout

130708 Workout

Rowing, Overhead Squats, Volume Training Workout

back squat / push press Workout

oly lifting Workout