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

Itchy and Scratchy Workout

AMRAP:

5 Tire Flips (300 lbs)
7 Burpee Tire Jumps
9 Air Squats
After every 4 rounds run 200 M
Hotel room wod Workout

80 sit ups
70 squats
60 Mountain climbers
50 burbee
40 jump squats
30 hollow rocks
20 hand-realise push ups
10 chair dips
DU - DL- FS - HSPU DU Workout

75 double unders
then 4 rounds of
10 DL 30 lb dumbbells
10 FS 30 lb dumbbells
10 HSPU
then
75 du

Really really hard. Hero WOD hard.
Cindy on the run Workout

"CINDY" ON THE RUN
20 MINUTE AMRAP
-5 Pull-ups
-10 Push-ups
-15 Air-squats

MINUTE 5,10 and 15, COMPLETE A 400m RUN
RUNNING, DUS, WB Workout
5 RFT
- 400m run
- 20 Double Unders
- 20 Wallballs
10/8/16 Strength 2 Strength

5x12 barbell roll outs
Deadlift Workout

Deadlift (use 65-75% 1RM)

Knees-to-Elbow

15-12-9-12-15
Bench Press 5-4-3-3-2-1 Strength

Bench Press
1 set of 5 reps
1 set of 4 reps
2 set of 3 reps
1 set of 2 reps
1 set of 1 reps
5-9-2012 + Workout

3 rounds for time:
400M Run
21 KB Swing #53
30 Sit-ups
5 HSPU
10 TTB
Snatch Strength

Learning to snatch. New PR 55 kg. Going under is the biggest issue atm.

Need a training program?

Itchy and Scratchy Workout

Hotel room wod Workout

DU - DL- FS - HSPU DU Workout

Cindy on the run Workout

RUNNING, DUS, WB Workout

10/8/16 Strength 2 Strength

Deadlift Workout

Bench Press 5-4-3-3-2-1 Strength

5-9-2012 + Workout

Snatch Strength