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

G.I. Jane Workout

G.I. Jane for time:

100 burpee pull-ups

With a 10 lbs vest
Fran Workout

21-15-9
Thrusters (95/65)
Pull-Ups
12-19-11 WOD Workout

Skill:

Muscle up progressions/ring dips

Rest 5 minutes then,

“JT”

21-15-9

Handstand Push ups

Ring dips

Push ups

I do not like this WOD at all.
WOD Workout

Warm up:
10 OHS
10 Snatch Balance

WOD:
1 RM Snatch

Cashout at 50% of your 1RM:
3 Rounds for time
1 Snatch
2 OHS
3 Snatch Balance
Feel those legs burn! Workout

60 Double Unders
30 Box Jumps
250m Row
10 Ring Rows

4 Rounds
Run Workout

12 miles
Cedar Creek
Muscle-Up Progression Workout

15 Muscle Up Pregressions
Team Sandbag Fun Workout
20 AMRAP:

30 lb sandbag
Sandbag Run 200 meters
50 Sandbag Squats
50 Sandbag Scissor Kicks
1 Sandbag Crawl 20 meters
- 4 rds + 7 Sandbag Squats
Diane Workout

Max Snatch (squat or power snatch) -> 20-25 minutes to find 1RM

then...

21-15-9
Deadlifts (225 / 155)
HSPU

Cool Down: band stretch
Front Squat/Death By Thrusters Workout

Front Squat 5.5.5.5.5
135 - 155 - 175 - 195 - 205
*Had to Squat clean the first one

then:

Death by Thruster 95/65
*Completed 7 rounds. I had to stop due to my wrists were killing me.

Need a training program?

G.I. Jane Workout

Fran Workout

12-19-11 WOD Workout

WOD Workout

Feel those legs burn! Workout

Run Workout

Muscle-Up Progression Workout

Team Sandbag Fun Workout

Diane Workout

Front Squat/Death By Thrusters Workout