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

Bike - Run Workout

4.33 mile bike ride (16:20)
.88 mile run (7:14)
New Beginning Workout

Pre-WOD:
Find 1 RM on back squat 150#
Find 1 RM on shoulder press - 80#

WOD
15-12-9
DB squats/ thrusters (45/25#)
Walking lunges
Clean and Jerk Workout

3X2@70%, 1X2@75%, 1X2@ 80%, 3X2@85% – rest 30-60

80/84/90/94
Back Squat Workout

4x8 @ 125kg
Pause Front Squat Workout

5x2 pause 5 seconds at bottom of rep 1

80/84/90/100/109
Endurance - Run, du, hrpu, hollow rocks, kbs Workout

Endurance WOD

3 x 800m run, rest 2 mins between each run. Goal is to keep splits within 3-5sec of each.

Then,

2 Rounds for total reps

30sec of each
Double unders
Hand release push ups
Hollow rocks
KBS 1.5/1p

Rest 30sec between rounds

Run: 4.50, 11.26, 18.11

Reps: 72, then 68
Karen Workout

Karen

Result: 6:51
squats Workout

squats 3-3-3-3-3
175 max

4 rounds
10 burpees
35 kettle ball swing last round 55lb
15 air squats
200 meter run
at home WOD Workout

10 leg raise
3 chin-ups
10 push-ups
20 KB swings
10 hammer curl
10 bowflex press
at home WOD Workout

3 chin-ups
AMRAP dips
10 leg raise
10 DB flys
10 lat pulldowm
AMRAP skullcrushers

Need a training program?

Bike - Run Workout

New Beginning Workout

Clean and Jerk Workout

Back Squat Workout

Pause Front Squat Workout

Endurance - Run, du, hrpu, hollow rocks, kbs Workout

Karen Workout

squats Workout

at home WOD Workout

at home WOD Workout