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-
Sturdy Workout
Pre WOD: Find 1 round max: shoulder to overhead
WOD:
- 15 C&J (155/100)
- 5 HSPU (mod to sit press 45)
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU -
Sturdy Workout
Pre WOD: Find 1 round max: shoulder to overhead
85 pds
WOD:
- 15 C&J (155/100)
- 5 HSPU
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU -
LYNNE Workout
Five rounds for max reps of:
Body weight bench press
Pull-upsThere is no time component to this WOD. Allow enough rest between rounds to allow for max reps.
11-28
8-22
5-20
4-20
4-21 -
Murph Workout
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Deads & Cleans Workout
Deadlift 5/3/1/1/1/1/1 355# max (that day)
Shoulder Press 5/3/1/1/1/1/1 190# (PR)20 clean & jerks @ 205# in 9:17
Handstand walk 20 yds.
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Wallball/Muscle Ups Workout
Power Snatch work @ 135lb.
50 wall ball
10 MU
40 wall ball
8 MU
30 wall ball
6 MU
20 wall ball
4 MU
10 wall ball
2 MU19:33
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Chest and back stuff Workout
Weighted Pull Ups:
- 30kg x 1, 40kg x 1, 50kg x 1, 55kg x 1 + 21, 15, 9 butterfly pullups to finish 1:1 rest.Barbell Bent over row followed straight after by upright dumbell row
- 40kg x 10, 16kg x 8 (each arm)
- 50kg x 7, 16kg x 8
- 40kg x 10, 16kg x 8Incline Barbell Bench Press:
- 60kg x 5, 80kg x 3, 100kg x 1Decline Dumbell Bench Press:
- 42kg x 5, 46kg x 3, 50kg x 2, 26kg x 18 (each dumbell) -
Wendler Bench Press Workout
Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5