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

12-16-11 Hero "DT" Workout

WOD: Hero DT

Rounds: 5

DL - 5 reps x 155lbs
HC - 5 reps x 155lbs
Push Press - 5 reps x 155lbs

Time: 5:08

Jup Rope: Max single unders in 1 minute: 192 reps
Snatch #55 Workout

5 sets of 2 - worked up to 55#
WOD Workout

10 MIN AMRAP

15 wall-ball
12 push-up
9 box jump
RECCO Workout

Warm up
400m row
Shoulder mobility work

WOD
Part A:
3xmax time Handstand Holds
1:31, 1:00 :49

Part B:
RECCO
10,9,8,7,6,5,4,3,2,1
Push Press @ 155
Pullups
300 Workout

“300″

For Time

25 Pull ups

50 Deadlifts 135/95

50 Push ups

50 Box Jumps 24/20

50 Floor Wipers 135/95 I got the bar up on my own during warm up but I needed help getting it up during the WOD. Thanks Lisa!

50 KB Clean and Jerk 16kg/12kg (25 w/ each arm)

25 Pull ups
WOD Workout

Push Press
5-5-5-5-5

then

5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)

Cashout:
Death by "Burpee ring pull-ups" (Managed 7)
Box Jumps, Wall Balls & Pull-ups Workout

max double-unders in 2 mins = 57

then…

AMRAP 15:
15 box jumps (24/20)
10 wall balls (20/15)
5 pull-ups - used red band

Completed 6 rounds + 1 box jump
Spinning Workout

Cardio
Bench Workout

5 x 20 reps of bench press at 135
Handstand Day MC: Row and Thruster w/ breaks Workout

5 Rounds
1 Minute Row (Calories)
1 Minute DB Thruster (40/25) 35#
Rest 4 Minutes

157

Need a training program?

12-16-11 Hero "DT" Workout

Snatch #55 Workout

WOD Workout

RECCO Workout

300 Workout

WOD Workout

Box Jumps, Wall Balls & Pull-ups Workout

Spinning Workout

Bench Workout

Handstand Day MC: Row and Thruster w/ breaks Workout