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

Angry Fran Workout

5 Rounds for time
400m
15 Squat Thrust @40kg
15 Chin ups

a wonderful Friday morning WOD.
Push Swing Pull Skip Workout

a. 5 Rounds for time:

5 muscle ups/chest to bar pull up
15 KB Swing @24kg
30 DU/120 singles
10 HSPU

b. 3 rounds:
5 Tyre flips
1 10m prowler @60kg
15 Min AMRAP Workout

a. Strength

5RM 3RM 1RM Deadlift
120kg :5RM (that is all)

b. 15 minute amrap
10 push press @40kg
10 OH Lunge @20kg(plate)
15 butterfly situps
5 x 10m shuttle with sandbag

6 rounds plus 20 reps (push press and lunge)
Snatch/OHS/Two-fer/Run Workout

Snatch
1-1-1-1
115-145-165-175(PR)

4rds
12 OH Squat @ 70% of Snatch max (120#)
20 Wall-ball two-fers
Run 400
25:38
Run Wallball TTB Run Workout

Run 1.6km

10 rounds:
10 Wallball @10kg to 10 feet
10 TTB

then Run 1.6km
12 Min AMRAP x 2 Workout

a.
200m
1 rope climb

completed 7 climbs and 8 x 200m

b.
12 OH Lunge @20kg(plate)
30 DU/120 single

completed 4 rounds and 5 lunges
Sumo Snatch Workout

a. Sumo Deadlift 3 rounds of 5 Reps
100kg

b. Single Arm Snatch @17.5kg
each arm
10 - 8 - 6 - 4 - 2
Chin up
15 - 12 - 9 - 6 - 3
Row 15 strokes

Snatch, Chin up, Row and repeat until all reps done: for time
Clean Workout

Max lift was 185 full squat. Did 190 power clean

Definitely could do a lot more if fresh and start higher.
Front Squat 1 RM Strength

Front Squat 1 RM
Annie Workout

Strength/skill work
EMOTM, for 7 minutes
1 bar muscle-up
1 HSPU

Then

"Annie"
50-40-30-20-10
II unders
Sit-ups

Need a training program?

Angry Fran Workout

Push Swing Pull Skip Workout

15 Min AMRAP Workout

Snatch/OHS/Two-fer/Run Workout

Run Wallball TTB Run Workout

12 Min AMRAP x 2 Workout

Sumo Snatch Workout

Clean Workout

Front Squat 1 RM Strength

Annie Workout