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

Atlas Stones and Sit Ups Workout

Atlas Stones and Sit Ups
Run, Burpees, Push ups, Planks, Goblet Squats Workout

Run, Burpees, Push ups, Planks, Goblet Squats
PowerClean/RingDip Workout

Warm Up

3 x 200m Run
(70%, 80%, 90-100%)

Mobility

Lateral Opener
Anterior Compartment Smash

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

WOD

20min AMRAP

Up Ladder of:
Power Clean (155, 115#)
Ring Dip
Pull ups Workout

Pull ups
Run/WallBall Workout

Warm Up

2 Rounds of

25 DU
7 HR Push-Up
7 Burpees
7 Sit Ups

Mobility

Hip MOB
Posterior Chain MOB

Skill
Rope Climb

WOD (19:30 Mins)

5 rounds of:
400m Run
30 Wall Balls (20, 14#) (11/12 Lbs Ball)
Fran Workout

no real strength work, then

Fran
21-15-9
Thrusters (75#)
pullups

8:15

I think I'm ready for 85# thrusters? got through all 45 & 75# without failing mid-thruster.
baseball Workout

4 bases, 1 min/base.

4 innings,
first base: KBs 45#, second base:pullups, third: burpees, home: rest.

Score x 2 = 300 something?
Easy 50 Workout

50 Wallball, ball hits the ground every time (20 lbs)
50 burpee box jumps (20 inch box)
50 pull-ups, off the bar each time, change direction you're facing
Run, Push Press, Goblet Squat Workout

Run, Push Press, Goblet Squat
Small - Row, Burpees, Box Jumps, Run Workout

Small - Row, Burpees, Box Jumps, Run

Need a training program?

Atlas Stones and Sit Ups Workout

Run, Burpees, Push ups, Planks, Goblet Squats Workout

PowerClean/RingDip Workout

Pull ups Workout

Run/WallBall Workout

Fran Workout

baseball Workout

Easy 50 Workout

Run, Push Press, Goblet Squat Workout

Small - Row, Burpees, Box Jumps, Run Workout