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

1-15-15 Hang Cleans, DUBs Workout

Hangs Cleans - EMOM
205lbs - 1,2,3,4,5,3, = 18
165lbs - 1,2,3,4,5,6,7,8 = 36
135lbs - 1,2,3,4,5,6,7,8 = 36

DUBs - 10x30reps
06-10-2011 WOD DEADLIFT FRIDAY 21-15-9 Workout

21-15-9
Deadlift @ 60% of 1RM
Burpee box jump 24/20

3 rds
Toes to bar
1 min plank

I did the first segment in 10:02 with 225 lbs., and the second in 8:04. I didn't take any rest between sections.
06-09-11 WOD Workout

15 min AMRAP

5 HSPU
10 Ring Dip
20 Wallballs 10 ft.

Finished 5 2/3. Tough one.
Running/Burpees Workout

3 Rounds of 3 minutes with 3 minute rest between each round.

400m run, burpees

1st rd 400m run 22 burpees
2nd rd 400m run 22 burpees
3rd rd 400m run 23 burpees
Hang power clean Workout

Hang power clean
Dumbbell thruster 3-3-3 Strength

Dumbbell thruster 3x3
Open 12.3 Workout

As many reps as possible in 18 minutes of

15 Box Jumps 24"
12 Push Presses 115#
9 Toes to Bar
Run, Toes to Bar, Ring Dips Workout

3 rounds for time.

400m run
21 toes to bar
12 ring dips (White band)
KB Conditioning Workout
- Strength: Push Press 5-3-3-1 (15 min cap)
- 3 rounds
- 20 KB American Swings (70 / 44)
- 30 KB Sumo DLHP (70 / 44)
- 750 M run
Solo Sunday Workout

Warm Up:
Run .5 miles

WOD:
3x
Run 200m
10 Wall Jumps (24")
15 Push Ups
15 Squats
Run 200m
10 Knee Jumps
15 Triangle Push Ups
15 Jumping Squats

Need a training program?

1-15-15 Hang Cleans, DUBs Workout

06-10-2011 WOD DEADLIFT FRIDAY 21-15-9 Workout

06-09-11 WOD Workout

Running/Burpees Workout

Hang power clean Workout

Dumbbell thruster 3-3-3 Strength

Open 12.3 Workout

Run, Toes to Bar, Ring Dips Workout

KB Conditioning Workout

Solo Sunday Workout