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

Ab Killer Workout

WOD
40-30-20-10
Wallballs
200m Sprint with med ball

Rest 5 minutes

Cashout
50 hollow rocks
50 sit-ups
50 jack knives
WOD Workout

4 rounds for time of:

10 Snatch (75 lbs)
15 Pull-up
20 Kettlebell (45 lbs)
Helen Workout

Pre WOD
Bench press 5 X 4 all sets @ 70-75%- 160lbs each set

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups
Ring Dips, T2B, Walking Lunges Workout

21-15-9

Ring Dips (Green Band)
Toes to Bar (Rings)
Walking Lunges
Thrusters, Rope Climbs Workout

30 Thrusters, 75/55
3 Rope Climbs (6 Progressions)
20 Thrusters
2 Rope Climbs (4 Progressions)
10 Thrusters
1 Rope Climb (2 Progressions)
Jack Workout

20 Minute AMRAP:
10 Push Press, 115/85 (65)
10 KB Swings, 53/35
10 Box Jumps, 24/20 inch box
OHS Workout

5-5-5-5-5

135/155/185/205/215
Conditioning Workout
25 OHS, 95#
50 DU's
20 OHS
40 DU's
15 OHS
30 DU's
10 OHS
20 DU's
5 OHS
10 DU's
- Used new rope and struggled with it. 8:15 As Rx'd
Band of Brothers Workout

WOD: Band Of Brothers
21-15-9
Back Squat (135#/95#)
KB Swing (70#/55#)
400m Run Between Each Set
CFG 12.1 Workout

7 Minute AMRAP
Burpees

Need a training program?

Ab Killer Workout

WOD Workout

Helen Workout

Ring Dips, T2B, Walking Lunges Workout

Thrusters, Rope Climbs Workout

Jack Workout

OHS Workout

Conditioning Workout

Band of Brothers Workout

CFG 12.1 Workout