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

Overhead work Workout

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

75-85-95-105-115
115-135-120-125-130
130-130-135-145-135
bike Workout

Bike from home to Bethel
9/1/13 Sunday Conditioning Workout

For Time:

50 Push Ups
50 Sit Ups

Then: 4 Hill Sprints

Then: Long Hill Run
Hot Shots 19 Memorial WOD Workout

6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull ups
400 M Run

I used 85# for the power cleans and band assisted pull-ups - completed 5 rounds in the 35 minute time cap
Week 9 Day 4 Workout

Scaled King Kong

3 Rounds
1 deadlift 355
2 bar muscle-ups
3 squat cleans 205
4 HSPU

TIME: 6:30

Fran
7:30
Diane Workout

21 15 9

Deadlifts
HSPU
Custom Workout

15min AMRAP

3 Power Clean (135)
300m Row
9 Push-ups
Kelly Workout

5 Rounds for Time

400m Run
30 Box Jump (24)
30 Wallball (20)
Rankel Workout

20min AMRAP

6 Deadlift (225)
7 Burpee Pull-ups
10 Kettlebell Swings (70)
200m Run

Did 205 on DL
Barbara Workout

5 Rounds for Time
3min rest between each, subtract 12mins from time

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squat

Need a training program?

Overhead work Workout

bike Workout

9/1/13 Sunday Conditioning Workout

Hot Shots 19 Memorial WOD Workout

Week 9 Day 4 Workout

Diane Workout

Custom Workout

Kelly Workout

Rankel Workout

Barbara Workout