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

2-13-12 Rowing-Wall Balls Workout

WOD:

2000M Row, 50 Wall Balls (20lbs), 1000M Row, 35 WBs, 500M Row, 20 WBs
Time: 22:35

Other Work:

Situps (ABMAT): 1x50, 1x40
KBs (53lbs): 2x30reps
Jump Rope: SUs - 10 sets - 50 - 100 reps/set
Ring Dips: 6 Sets - 10-12 reps per set
3-30-2012 Workout

Heavy Deadlifts

5x115
5x135
3x165
3x165
1x185
1x185
Backsquat 7-7-5-3-3-3 Workout

6 sets of backsquats

7@135#
7@155#
5@185#
3@205#
3@215#
3@225#
wod 27 Workout

for time
50 - 40 - 30 - 20 - 10
kb swings 12 kg
sit ups
Cindy + C&J Workout

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Green band on the pull ups, 65#
Could have gone 75#
Gymnastics Warmup Workout

For quality:
10 Candlestick makers
20 Hollow rocks
20 Superman rocks
Cindy + Clean & Jerk Workout

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats
Cindy + C&J Workout

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats
Front Squat & Run Workout

Front squat x6 @75% of BW,
Run 200m
5 Rounds for time

50kg
first time running for 3 weeks since twisted ankle - more weight next time
357 lot of shoulders Workout

10min AMRAP
3 Wall Climb
5 ea. Grasshoppers
7 Pass Throughs

Need a training program?

2-13-12 Rowing-Wall Balls Workout

3-30-2012 Workout

Backsquat 7-7-5-3-3-3 Workout

wod 27 Workout

Cindy + C&J Workout

Gymnastics Warmup Workout

Cindy + Clean & Jerk Workout

Cindy + C&J Workout

Front Squat & Run Workout

357 lot of shoulders Workout