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

Cindy Workout

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

Did 24 rounds and 10 squats. PR is 26. Happy with that effort, kept rest at a minimum again.
Elizabeth Workout

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

95# clean
40# help on dips, not ring
110711 Workout

back squat:

10-8-6-4-4

135-225-275-295-295

then

row 750m

50 jumping pull ups

50 wall balls 20#
Play day Workout

Cycling for 5 minutes pre WOD

100 lie down moving kb (35 lbs) back and forth to each side of the body
100 push ups
60 back extensions
15 kb (26,5 lbs) one arm press
21-15-9 ++ Workout

Strength:

Overhead Squat 3 sets of 10 reps bar

WOD:
21-15-9
Wall Ball 20lb
Ring Pull-ups

Each Round in addition to 21-15-9
50 push-ups
25 double unders
11/7 Workout

AMRAP
Run 400 meters
10 KB Swings (30 lbs)
10 push ups
Cindy Workout

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats
Jackie Workout

1000 Meter Row
50 Thruster (45/35)
30 Pull Up
Running "Jackie" Workout

1000 Meter Run
50 Thruster (45)
30 Pull Up

Improved my time 36 seconds from a month ago.
Run and Kettlebell Thrusters Workout

Three rounds for time of:
Run 400 metres
1 pood Kettlebell thruster, 21 reps

Need a training program?

Cindy Workout

Elizabeth Workout

110711 Workout

Play day Workout

21-15-9 ++ Workout

11/7 Workout

Cindy Workout

Jackie Workout

Running "Jackie" Workout

Run and Kettlebell Thrusters Workout