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

Burpees & Pullups Workout

21 - 18 - 15 - 12 - 9 - 6 - 3
Burpees
Pullups
Kelly Workout

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds
Nancy Workout

“Nancy”

400m run

15 Overhead squats 95/65

5 rounds

I felt good on this one.
Back Squat 3-3-3 Workout

Heavy back squat after a metcon involving squats. Ugh.

155-175-185
Friday Fun Workout

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e
1RM Front Squat / Push Up & DU Workout

1RM Front Squat - (315#) PR

WOD
150 Push Ups
*30 DU on every break in push ups
1RM Dead Lift Workout

1RM Dead Lift (PR for me at 335 lbs).

-40 GHD
-40 Strict Pull Ups
Baseline WOD Workout
- 500 Meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
Friday Nooner Workout

1RM Bench Press 205
150 Pushups
30 DU's at every break. (50 singles)

Had to break it up between DU's and singles. the 1RM made the PU's hurt.
Friday WOD Workout

Buy In Max Muscle Ups : 3 with green band bar muscle ups

Lift : Snatch 5RM 90#

WOD

3X
10 Dead Lifts @ 155#
15 Push Ups
20 HT2B
15 Box Jumps
10 Dips

Time 15:30

Need a training program?

Burpees & Pullups Workout

Kelly Workout

Nancy Workout

Back Squat 3-3-3 Workout

Friday Fun Workout

1RM Front Squat / Push Up & DU Workout

1RM Dead Lift Workout

1RM Dead Lift (PR for me at 335 lbs).

Baseline WOD Workout

Friday Nooner Workout

Friday WOD Workout