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

3x7min. Workout

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

1450m/1580m/1600m (approximate)
10 Wall Climbers, 10 Toes to Bar and 20 Box Jumps Workout

WOD:
5 rds for time:
10 wall climbers
10 toes to bar
20 box jumps
12 min AMRAP Workout

10 Dead lifts 50 % RM
15 Jerk 50 % RM
20 Wall balls 20, 14 lb
Clean & Jerk Strength

20min aikaa 1RM
Bass Hill Repeats Workout

10 rounds for time:
Run up hill to gate, walk down (rest period and safety on this steep hill)
When you get to the bottom...time to go up again!
Max reps in 3min Workout

Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
KB Swings, Goblet Squats, Double Unders 5 Rounds Workout

15 KB Swings @ 24kg
15 Goblet Squats @ 24kg
30 Double Unders

5 Rounds
Tuesday Workout

4 rounds for time:
10 x Thrusters w/35 # dumb bells
100 meter walk w/ 200 lb manikin
10 x KTE
Monday Workout

5 x 25 reps dumb bell curls @ 35 #'s
Sunday Workout

5 x 25 reps bench press @ 135

Need a training program?

3x7min. Workout

10 Wall Climbers, 10 Toes to Bar and 20 Box Jumps Workout

12 min AMRAP Workout

Clean & Jerk Strength

Bass Hill Repeats Workout

Max reps in 3min Workout

KB Swings, Goblet Squats, Double Unders 5 Rounds Workout

Tuesday Workout

Monday Workout

Sunday Workout