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

Split jerk Workout

Split jerk
Baseline Workout

Cash In=
1200 M Row
20 GHD Sit Ups
20 GHD Hypers
20 T 2 B
20 Push Ups

WOD
"GCC Baseline" 3rds of this for time:

10 Squats
10 Jumping Pull Ups
10 Burpees
15 Sit Ups
5 Wall Balls (20/14-15)
Wall-balls and Burpees Workout

10 rounds of:
In 1 minute: 10 Wall-ball shots, 20-lb. ball
In 1 minute: 10 Burpees
Team Day Workout

WOD
4rds of this for time:

50-40-30-20-10 Calories, split the rowing 50/50--

"Off" person will complete 10 Toes to Bar on the 50-40-30 &
5 Toes to Bar on the 20 & 10's
Front squat 6 X 5 @65%-75% Strength

Etukyykyt 6 X 5 @ 65%-75%
Power Cleans Workout

Power Cleans

5/5/3/3/1/1

135/155/175/185(X2)/205/215 4-5x fail
squat pull-up ladder Workout

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

135 lbs <- should have gone heavier
Power Snatch Workout

Power Snatch
Metcon Workout

• For Time:
Row 1000 m
GHD Sit Ups 50 reps
MB Wall Ball (9Kg) 100 reps
GHD Sit Ups 50 reps
Row 1000 m
5 RM Back Squat Workout

6 sets of 5 back squats

135#
185#
185#
185#
205#
215#

new pr at 5 rm, might have been able to do 225

Need a training program?

Split jerk Workout

Baseline Workout

Wall-balls and Burpees Workout

Team Day Workout

Front squat 6 X 5 @65%-75% Strength

Power Cleans Workout

squat pull-up ladder Workout

Power Snatch Workout

Metcon Workout

5 RM Back Squat Workout