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

Strength - High Bar Back Squat Workout

High Bar Back Squat
2-2-2-2-2
135-155-165-175-185
Front squat - Box Jump - KB Swings - wall ball Workout

105 lb front squat
24 inch box jumps
30 lb dumbbell swings
16 lb ball to 8 foot ceiling
Row + Squat Clean Thruster Workout

Row 1000m
30 Squat Clean Thrusters (95)
Row 1000m
Row & Snatch Workout

12:00 mins

Repeat as many times as possible in 12:00
200m row
1 snatch attempt

95
95
105
115
135
135 - MISSED

545 - total successful lifts
Metcon Workout

50 Burpee Box Jumps
Endurance Workout

2,000m row
burpees Workout

AMRAP in 7 minutes:
burpees
WOD Workout

50 walking lunge
25 pull-up
50 box jump (20 inch)
50 dips
50 double under
25 knees to elbow
50 back extensions
50 wallball (20 lbs)
UNF - w/u; row, mm, ttb, d/u, run, bench Workout

Baseline: Pre-SOP and box breathing, then ROM Drills.

3 rounds – run 200m, 10x pull ups, 10x lunges, 10x crunchy frogs.

Work Capacity: Complete the following for time…
row 1600m
21-15-9 man-maker (35/20#), TTB, double unders
row 1600m
Time: 47:05
EMOM 5 Thrusters/ Double Unders Workout

Strength

Front Squat 3rm 100#

Bench Press 3rm 75#

Wod

EMOM 10 minutes

5 Thrusters 135/95

15 Double Unders

Need a training program?

Strength - High Bar Back Squat Workout

Front squat - Box Jump - KB Swings - wall ball Workout

Row + Squat Clean Thruster Workout

Row & Snatch Workout

Metcon Workout

Endurance Workout

burpees Workout

WOD Workout

UNF - w/u; row, mm, ttb, d/u, run, bench Workout

EMOM 5 Thrusters/ Double Unders Workout