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

03.24.2014 Workout

WOD
Open 14.4
14min AMRAP
60cal row
50 T2B
40 WB (20/14)
30 Cleans (135/95)
20 MU

RX. 166.
Deadlift 1 RM Strength

Deadlift 1 RM
4-22-14 Sprint Intervals Workout

Sprint Intervals:

60m - 9x60m - rolling start - 9.78, 8.59, 8.18, 8.00, 7.91, 7.99, 7.97, 7.87, 7.84
KB Swings - Burpees - Push-ups Workout

Pre-WOD
* 4 mile run (30:00)

WOD - 10 rounds (20,18,16...6,4,2)
* KB swings (50 lbs)
* Burpees
* Push-ups

Post-WOD
* 100 sit-ups
4.21.14 Workout

10 Minutes of Agility Drills (ladder, shuttle sprints, cone sprints, reaction belt, etc)
Then...
20 Minutes to Complete 10 Sets of Max Effort Strict Ring Dips
7-7-6-6-4-4-3-4-4-5 = 50 total
Then...
30 Strict Pull-ups For Time
4:46
4.23.14 Workout

Morning: 1 mile run - 7:44
Track (Pole Vault, Running) Workout

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills & Plant Drills
Pole Vault Takeoffs (6-step, handstands no-bend, straight-arm bend)
4x80m Turnarounds on Grass
Some Handstands
2 minute Abs
1 Lap of the Infield + Static Stretching
Wallball, KB Swings, Burpees Workout

21-15-9 reps for time of:

Burpees
KB swings, 35 pounds
Wallball shots, 20 pound ball
run Workout

5 x 800m at 3:30 each, with 2:00 walking/jogging between.
WOD for April 23 Workout

A) 3x5 deadlift = 115lbs

B) AMRAP 20
6 KBS (12kg KB)
12 KB Snatches (12kg KB)
18 Goblet Squats (did lunges with 20lb dumbbell)

Need a training program?

03.24.2014 Workout

Deadlift 1 RM Strength

4-22-14 Sprint Intervals Workout

KB Swings - Burpees - Push-ups Workout

4.21.14 Workout

4.23.14 Workout

Track (Pole Vault, Running) Workout

Wallball, KB Swings, Burpees Workout

run Workout

WOD for April 23 Workout