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

Extra Credit 08-09-2018 Workout

5 Minutes of Light Foam Rolling After Class
10-15-14 Rows, Frnt Sq, Deadlifts, DUBs Workout

1000m row - 3:44
Front Squats - 3x165, 3x195, 3x225, 3x255, 2x275, 1x300
Deadlifts - 3x225, 3x315, 3x365, 3x405
DUBs - 4x30reps
2-8-2012 Workout

40 OHS W/ Med Ball

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups
WOD 151014 Workout

A.M.R.A.P. 20'

► 06 DeadLift
► 07 Burpees Pull Ups
► 10 Kettlebell Swing
► 200 m Run
Extras Workout

Makeup one accessory session you missed this week. This should work to strategically improve where you are weakest! You can mix and match movements if needed.
10-12-14 Sprint Intervals Workout

60m Sprints - on grass - rolling - 8x60m - 8.56, 8.13, 7.97, 7.94, 7.84, 7.88, 7.93, 7.84
40yd Sprints - on grass - rolling - 4x40yds - 4.97, 4.94, 4.92, 4.82
Push Presses and Double-kettlebell Cleans Workout

Five rounds for time of:
60/42.5 kg Push press, 10 reps
Double-kettlebell cleans, 10 reps
Ring dip 3 x max sets. Strength

Ring dip (kipping) three sets of max reps.
GHD sit ups + push ups Workout

3 x 20
Conditioning 24-06-2018 Workout

EMOM 20:
Minute 1: Row for Distance x 45s
Minute 2: 12 Burpees
Minute 3: 12 Double DB Rows
Minute 4: 12 Hollow Rocks
Minute 5: 12 Squat Jumps
*Athlete choice of weight

Need a training program?

Extra Credit 08-09-2018 Workout

10-15-14 Rows, Frnt Sq, Deadlifts, DUBs Workout

2-8-2012 Workout

WOD 151014 Workout

Extras Workout

10-12-14 Sprint Intervals Workout

Push Presses and Double-kettlebell Cleans Workout

Ring dip 3 x max sets. Strength

GHD sit ups + push ups Workout

Conditioning 24-06-2018 Workout