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

Karen Workout

150 wall ball

I could hear Cindy and Fran screaming at me the entire time.
Helen Workout

400m run
21 kb swings
12 pull-ups
Diane Workout

21-15-9

Deadlift
HSPU

This took me awhile...but, HSPU here I come! Will cut time in half by March.
Murph Workout
- 1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
- 1 Mile Run
Murph Workout

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Diane Workout

21-15-9
Deadlifts
Handstand push-ups
Sunday, 20 min AMRAP @ JAF Workout

20 minute AMRAP
10 Pullups
10 dips
10 pushups
15 tire situps
20 squats

7 rounds + 10 dips
3.5 Mile run around JAF Workout

3.5 Mile run around airfield
swim laps Workout

swam laps in pool for 15 minutes
Snatch Practice Workout

(Worked on dropping all the way down for each snatch)
35x6
45x6
55x6
65x6
75x6/6
85x6/6
95x6/6

Need a training program?

Karen Workout

Helen Workout

Diane Workout

Murph Workout

Murph Workout

Diane Workout

Sunday, 20 min AMRAP @ JAF Workout

3.5 Mile run around JAF Workout

swim laps Workout

Snatch Practice Workout