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

WOD Workout

5 rounds of:

15 Deadlift (95 lbs)
10 Push press (95 lbs)
40 Double-unders
Running and power cleans Workout

STRENGTH
3x3 overhead squats 50kg (3 mns b/t sets)

SKILL
-ring muscle ups
-squat snatch

WOD
3 rounds for time of:
400m run
21 power cleans 50 kg
Run a 10k Workout

Carrboro 10k
gym WOD Workout

TGU
KB Lunges
KTE
10-5-12 Metcon 1 (Row, Bench) & Metcon 2 (16 of a bunch of stuff) Workout

Metcon 1:

5 Rnds: 500m row, 15 Bench Presses (135lbs)

Time: 15:23

Metcon 2:

1 Rnd: 16 of - Pullups, Ring Dips, T2B, WBs (20), Burpees, Box Jumps (24), Games Pushups, GHD SU, Jump Squats, Walking Lunge, Vups, Ring Rows - finish with .5mile run

Time: Didn't track time, but was not good.
DUs, GHD Hip Extensions Workout

3 Rounds:
50 Double Unders
50 GHD Hip Extensions
GI Jane Workout

100 Burpee Pull-Ups (Jumping)
Heavy: Shoulders Workout

Presses:
5-5-5-5-5-5 @ 30lbs (Full White)
3-3-3-3-3-3 @ 40lbs (Full Orange)

Side Raises:
6-6-6-6-6-6 @ 30lbs (Full White)
Heavy: Pullups & HSPU Workout

HSPU & PU
Amrap 15 min 4 Burpee / 4 toe to bar / 8 squats Workout

Six toe to bar prescribed. Adjusted to 6.

Need a training program?

WOD Workout

Running and power cleans Workout

Run a 10k Workout

gym WOD Workout

10-5-12 Metcon 1 (Row, Bench) & Metcon 2 (16 of a bunch of stuff) Workout

DUs, GHD Hip Extensions Workout

GI Jane Workout

Heavy: Shoulders Workout

Heavy: Pullups & HSPU Workout

Amrap 15 min 4 Burpee / 4 toe to bar / 8 squats Workout