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

Dead Lift, GHD sit-ups Workout
21 - 15 - 9
- Dead Lift 225/175 (185#)
- ghd sit ups
meh!
Work up to a heavy split jerk Workout

95lbs
115lbs
135lbs
155lbs
3.5 Mile Run Workout

Starting to get hot out there...
.75 Mile Intervals Workout

4 Intervals - about 3/4 of a mile each

4:25
4:35
4:46
4:45
FCSC 7/2/12 Workout

Warm up:
Run 1 mile

3 Rounds For Time:
20 Box Jumps 24"
20 Pullups
20 Burpees

Strength:
5x5 Weighted Pullups
Castlewood Day Workout

~1:45 moving time tour of Castlewood - lots of grotpeter (up the nice loops twice) then out to cedar bluff and back.

Felt tired, didn't do lone wolf. need to do better!
Bike for 102 mins Workout

Biking outside for 102 mins (37,4 km)
6/25 @ New Species Workout

5x5 Deadlifts
95, 115, 135,
2 fails then 5 # 155
1 @ 165

3 RFT:
21 medball slams 40#
12 T2B
21 box jumps (subbed out for 400m run)
AMRAP BWDL in 15 minutes Workout

Complete as many repetitions as possible in 15 minutes of:

Bodyweight Deadlifts 190lbs
Grace Workout

30 Clean and Jerk

Need a training program?

Dead Lift, GHD sit-ups Workout

Work up to a heavy split jerk Workout

3.5 Mile Run Workout

.75 Mile Intervals Workout

FCSC 7/2/12 Workout

Castlewood Day Workout

Bike for 102 mins Workout

6/25 @ New Species Workout

AMRAP BWDL in 15 minutes Workout

Grace Workout