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

Grace (heavy) Workout

30 squat clean and jerk (155)
Custom Partner WOD Workout

Did not have partner, cut workout in half

Half #'s:

50 Wallball
50 Chest to Bar
50 Pistols
50 Single arm Dumbell Snatch (30)
1/2 Cindy - Intro Class Workout

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

First INTRO workout... we did HALF Cindy for 10 minutes...
Ramp Up Class Workout

First Ramp Up Class
Annie Workout

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Had to do singles... 100-80-60-40 and 20...
8-9-13 Metcon (KB,WB, PU, PP, T2B..Row) Workout

Metcon:

5 KB Snatches (53lbs), 10 WBs (30lbs), 15 Pullups, 20 Push Press (115lbs), 25 T2B, 20 PP, 15 PU, 10 WB, 5 KB Snatch... 3min rest...1000m row for time

Time: 9:54 + 3:00 + 3:58 = 16:52
08/10/2013 Workout

Partner WOD w/Tom

20min AMRAP
200m run
Max effort Curtis P's (115/75#)

Alternate runners

89
Run Workout

14 miles.
East Race and back.
Swim Workout

5 x 100 yards
Fartlek Bike Workout

Endurance/Active Recovery
Some Jumping Rope (Warm-up)
About 20 minutes of Fartlek Biking
Static Stretching (Cooldown)

Need a training program?

Grace (heavy) Workout

Custom Partner WOD Workout

1/2 Cindy - Intro Class Workout

Ramp Up Class Workout

Annie Workout

8-9-13 Metcon (KB,WB, PU, PP, T2B..Row) Workout

08/10/2013 Workout

Run Workout

Swim Workout

Fartlek Bike Workout