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

21-15-9 Workout

Snatch @ 125lb
Ring dips
Just a WOD Workout

WOD:
5x
2 Body Blasters
4 Ring Dips
6 Pull Ups
8 GHD Sit Ups (a.k.a. The DePantser … d’oh!)
10 Push Ups
12 Box Jumps 24”/20”
MetCon Quickie Workout

8 Minute AMRAP
8 Push Ups
10 Med Ball Cleans @ 20 lbs
12 Sit Ups

4 rounds, plus push ups and 7 med ball cleans
100 Burpee Challenge Day = 69 Workout

100 Burpee Challenge Day 69
Powerlifting Workout

Push Jerk
3 reps with 1 minute rest, 10 rounds

Warmup
10x#95
5x#135

4x#185
1x#165
5x#135 (wrist hurt so reduced, no power)

HSPU strict 3 rounds max reps 1,1,2
Sprint DU Workout

16 Rounds

100M sprint
10 DU
Let It Go Workout

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM)
250, 260, 275
:
5 RFT
9 push-ups (ring or clapping)
15 KB swings
21 II unders
Press Tuesday Workout

3x3 Strict Shoulder Press
120x3
130x3
135x3

12min
Push Press (95)
30 Jump Lunges
15 Situps
Sprint DU Workout

16 Rounds

100M sprint
30 SU
Powerlifting Workout

9x3 Push Jerk #205
HSPU on Paralettes 3xmax reps 4, 5, 3

Need a training program?

21-15-9 Workout

Just a WOD Workout

MetCon Quickie Workout

100 Burpee Challenge Day = 69 Workout

Powerlifting Workout

Sprint DU Workout

Let It Go Workout

Press Tuesday Workout

Sprint DU Workout

Powerlifting Workout