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

Strength Workout

Squat Warmup

Back Squat

5x85, 5x105, 5x135
5x160, 3x180, 1x205 + 2
10x135
Custom WOD Workout

4 RFT

10 consecutive Thrusters 95
10 Burpees
Cindy Workout

20 minutes AMRAP

5 Pull-ups

10 Push-up

15 Squats
Chest Workout

INCLINE
NEUTRAL GRIP
DIPS
DB PULLOVER
BOSU PUSH-UPS
Rowing Workout

10,000m Row with Alex and Akwugo in 250m sprints

all done around 1:38 to 1:42 pace except for the last one all out at 1:24

mixed in 195# Back Squats for sets of 10

Should Press - sets of 10 at 85

Push Press at 135 / 155 for 2x8 or so

Tried to Power Snatch - foot getting in the way, and nearly passed out so I stopped at 155
Run Workout

4x400m Run - 80% efforts

rested by throwing the ball with Campbell

3x8 Pull Ups
200M rows Workout

5 rounds for time: Row 200m Rest 3 minutes *During rest period, you must complete 30 Kettle Bell Swings (53/35) Record each row time (not including rest)
39.0 - 38.5 - 39.3 - 39.8 - 39.6
Fri Fun Day Workout

a) SP wk 2: 6,4x85#
b) BS wk 2: 7,8x210#
c) snatchx1: up to 110#
d) 17 min AMRAP:
7 thrustersx95#
14 T2B
21 burpees
14 T2B
7 PPx95#
= 3 rds
e) 4x1 min push ups: 29, 19, 17, 15
f) 2x1 min burpees: 18, 17
TQL Urban Race Workout

3.4 mi + 12 obstacles = 45:00ish
Ground to Overhead and Burpees Workout

Ground to Overhead and Burpees

Need a training program?

Strength Workout

Custom WOD Workout

Cindy Workout

Chest Workout

Rowing Workout

Run Workout

200M rows Workout

Fri Fun Day Workout

TQL Urban Race Workout

Ground to Overhead and Burpees Workout