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

Powerpuff Workout

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar
Front squat Strength

6 x 1,5min
5 front squat
Bananas Workout

5x3 Front Squats (155,175,185,195,205)

For Time:
100 DU's (2:1 singles)
35 KB swings (53/35) - 70#
35 HRPU's
35 T2B
35 DB Thrusters (45/25) - 35#
400m run
Muscle & Power, AV2 Strength

Snatch Pull 4x5 reps
Seated shoulder press cluster 4x(2+2+2) Strength

Seated shoulder press cluster 4x(2+2+2)
Helen Workout

3 RFT

400m run
21 KB Swings (53 lbs)
12 pull ups
WOD Workout

8 Tabata Rounds each of:

Wallball (20 lbs) - 10 per round
Burpees - 5 per round
Back Extensions - 10 per round
Push Press (75 lbs) - 8 per round
Bent over row (45 lbs) - 10 per round
Split Jerk 1 RM Strength

Split Jerk 1 RM
Wednesday Workout

For time:

70 burpees
60 crossfit sit-ups
50 kettlebell swings, 15 lbs
40 push-ups
30 squats
1/11/13 WOD Workout

3 Rounds for Time

3 Rope Climbs
15 Wall Balls
15 Calorie Row

8:35

Need a training program?

Powerpuff Workout

Front squat Strength

Bananas Workout

Muscle & Power, AV2 Strength

Seated shoulder press cluster 4x(2+2+2) Strength

Helen Workout

WOD Workout

Split Jerk 1 RM Strength

Wednesday Workout

1/11/13 WOD Workout