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 - Overhead Squat Workout

Overhead squat
3-3-3-1-1-1
65-85-105-115-125-135
Overhead squat + Box jumps Workout

10-9-8-7-6-5-4-3-2-1
Overhead squat (65)
Box Jump (27)
Ab Sessions with Rob Riches Workout

Ab routine from Rob Riches via YouTube; all exercises 10 reps minimum.
Week 3 Day 1 Workout

Rest Day
103418 Workout

4 rounds:
Run 400 m
50 squats
WOD Workout

Row 2000m (8:18)
Bench (6 rounds of 6 reps at 120lbs)
50 incline sit-ups
Shoulder press (4 rounds of 4 reps at 80-70 lbs)

Done in the cruise ship gym
WOD Workout

3 rounds of:

800m
30 1 arm OH Lunge (40 lbs kettlebell)

Completed in CrossFit Saint John Box, New Brunswick
WOD Workout

Run 3 miles (26:00)

2 rounds of Row 500m (1:55, 2:00)

Weights

25 incline sit-ups

On the ship's running deck, and in gym
The Seven Workout

The Seven
4th Race Workout

4th Race

Need a training program?

Strength - Overhead Squat Workout

Overhead squat + Box jumps Workout

Ab Sessions with Rob Riches Workout

Week 3 Day 1 Workout

103418 Workout

WOD Workout

WOD Workout

WOD Workout

The Seven Workout

4th Race Workout