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

Week 3 Day 1 Workout

Rest Day
103418 Workout

4 rounds:
Run 400 m
50 squats
WOD Workout

Row 2000m (8:18)
Bench (6 rounds of 6 reps at 120lbs)
50 incline sit-ups
Shoulder press (4 rounds of 4 reps at 80-70 lbs)

Done in the cruise ship gym
WOD Workout

3 rounds of:

800m
30 1 arm OH Lunge (40 lbs kettlebell)

Completed in CrossFit Saint John Box, New Brunswick
WOD Workout

Run 3 miles (26:00)

2 rounds of Row 500m (1:55, 2:00)

Weights

25 incline sit-ups

On the ship's running deck, and in gym
The Seven Workout

The Seven
4th Race Workout

4th Race
Annie Workout

Annie
4x4 Workout

4x4 Squat @ 310#

3x8 Strict Press @ 135

2000m Row - 7:13
HSUP & Cleans Workout

4rds for max reps:
40s HSPU
20s rest
40s Cleans (135#)
20s rest

Total reps: 66

Need a training program?

Week 3 Day 1 Workout

103418 Workout

WOD Workout

WOD Workout

WOD Workout

The Seven Workout

4th Race Workout

Annie Workout

4x4 Workout

HSUP & Cleans Workout