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

Barbara Workout

With a partner (Heidi) and split work
20 pull ups
30 push ups
40 sit ups
50 air squats
Snatch Workout

7 min AMRAP

1x power Snatch
3 x clean & Jerk 40kg (75% 1rm)
Push press 5RM Strength

Find your 5 RM in push press
7-6-13 Metcon (Sprint, WBs, Burpees) & Metcon 2 (EMOM - H Cleans) Workout

Metcon 1:

15 Burpee Buy In then: 30 WBs (20lbs), 100m sprint, 30 WBs, 200m Sprint, 30 WBs, 100m Sprint then 15 Burpee Cash Out

Time - 10:23

Metcon 2:

EMOM: H Cleans (180lbs), 1,2,3,4,5,6...... until failure

Result - completed 7 Rnds (1,2,3,4,5,6,7)
SP/PP/PJ Workout

Shoulder Press 1-1-1-1-1 Reps
Push Press 3-3-3-3-3 Reps
Push Jerk 5-5-5-5-5 Reps

SP: 115/135/140/140/140
PP: 135/145/150/150/145
PJ: 135/135/135/140/135
Metcon Workout

5 rounds
-10 alternating DB snatch 30lb
-10 burpees
-200m run
-rest walk back
Strength Workout

3x5 deadlift 125/145/175 for 4
Then 10-7-4 at 125lb
Elizabeth Workout

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled 115 hang cleans
Jumping bar dips
Row Sit 30 Workout

Five Rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Abmat Sit Ups, record reps
1:30 rest
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Round One:     1:58/18
Round Two:    1:59.5/18
Round Three: 1:57.9/18
Round Four:   1:59/18
Round Five     1:58/18
Pull-up Strength

Pul-up

Need a training program?

Barbara Workout

Snatch Workout

Push press 5RM Strength

7-6-13 Metcon (Sprint, WBs, Burpees) & Metcon 2 (EMOM - H Cleans) Workout

SP/PP/PJ Workout

Metcon Workout

Strength Workout

Elizabeth Workout

Row Sit 30 Workout

Pull-up Strength