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

2/8/16 Metcon Workout

100 Hang Power Clean and Jerks @ 65
*4 bar facing burpees every time the bar is brought to rest on the floor

Time cap = 20mins
2/1/16 Strength Strength

5x5 Front Squats (4-1-1)
*4 seconds down, 1 second hold, 1second up
1/25/16 Strength Strength

8x6 Strict Pullups
Score is band color or weight added to heaviest set of 6 pullups
5 rounds of: Goodmornings x 8, L-Sit position off the floor for :30 Workout

5 rounds of:
Goodmornings x 8
L-Sit position off the floor for :30
1/25/16 Metcon Workout

10min AMRAP - for air squat reps
*Teams of 2
P1: 10 burpees
P2: Max air squats
Sets of Clean and Jerk x 5 & Post WOD: sets of OHSx8 Workout

Perform sets of Clean and Jerk x 5-6 reps each set. It's ok to put it down and reset, but don't take too long between reps. These are not singles and are not touch and go. Somewhere in between.

Post WOD of C&J:
sets of OHS x 8
4 rounds of big time mash up: Incline med ball pushupsx10, swiss ball hamstring curls 5 each leg, back extensionsx8, L sit Pull Ups x 10, Ab wheel lateral roll outs 4 each side, Goblet sumo squatx10 Workout

4 rounds of big time mash up:
Incline med ball pushupsx10,
swiss ball hamstring curls 5 each leg,
back extensionsx8,
L sit Pull Ups x 10,
Ab wheel lateral roll outs 4 each side,
Goblet sumo squatx10
1/18/16 Metcon Workout

Teams of 2
20-18-16-14....0
Bench Press @ 75lbs
Deadlift @ 125lbs
1/14/16 Metcon 1 Workout

20min AMRAP
20 Wallballs
10 Burpees
7 rounds of triplet: 3 DL, 4 HPC, 5 FS + 1:00 hold HSPU position after each series (all with same bar, unbroken and no rest between movements) Workout

7 rounds of triplet:
3 DL,
4 HPC,
5 FS
(all with same bar, unbroken and no rest between movements)
After each set of the triplet series go to the wall and hold 1:00 in the HSPU position static hold

Need a training program?

2/8/16 Metcon Workout

2/1/16 Strength Strength

1/25/16 Strength Strength

5 rounds of: Goodmornings x 8, L-Sit position off the floor for :30 Workout

1/25/16 Metcon Workout

Sets of Clean and Jerk x 5 & Post WOD: sets of OHSx8 Workout

4 rounds of big time mash up: Incline med ball pushupsx10, swiss ball hamstring curls 5 each leg, back extensionsx8, L sit Pull Ups x 10, Ab wheel lateral roll outs 4 each side, Goblet sumo squatx10 Workout

1/18/16 Metcon Workout

1/14/16 Metcon 1 Workout

7 rounds of triplet: 3 DL, 4 HPC, 5 FS + 1:00 hold HSPU position after each series (all with same bar, unbroken and no rest between movements) Workout