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

For time Workout

50 deadlifts @ 125kg
Break = 5 burpees
Progressive Workout

Skill:
Front Lever
1-1-1-1-1
Work on progressions, ice-cream makers and working from the top down.

WOD:
“Progressive”
3 Rds
10 Jerk 135lbs
15 Box Jumps 20"
20 Double Unders
Vestibule Workout

“Vestibule”
5 Rds
10 Snatch 95lbs
10 Pull Ups
Rest exactly 2 min then complete:
2 Rds
10 T2B
15 Push Ups
Pull-ey Workout

Skill:
Back Lever
10 Min
Focus: ROM

WOD:
“Pull-ey”
21-15-9
Snatch 95lbs
Row Cal’s

Can't post this video since its on the blog... but check it out!
http://www.bethegoat.com/2011/01/bottle-it-and-sell-it.html
Max Day Workout

Max Dead - 350 (PR)
Max Press - 145 (-10)
Max BSQ - 255 (PR)
“Pull Ups/Ring Dips” (scaled due to Throwdown) Workout

10 Rds
5 Pull Ups
10 Ring Dips

CA$H OUT:
Weighted Box Jumps – 20"
Use DB’s, weight vest, etc..
1-1-1-1-1
45lbs DBs x 5
Team CF OTG Throwdown Workout

My Events-
- Tabata K2E – scored 4 (lowest rep in round 4)
- Max TGU – 95lbs barbell
- 9 – 7 – 5, 225 DL & Burpee Bar Hops
Max Weight Workout

OHSQ - 115
BENCH - 225
CLEAN - 205 (PR)
The Torrid Affair Workout

“The Torrid Affair”
30 Squat Snatch 75/55lbs
20 Double Unders
20 Squat Snatch
30 Double Unders
10 Squat Snatch
40 Double Unders

CA$H OUT:

3 Rds
Row Sprints – 250m
Rest 2 min
48.9/49/50
Warped Workout

Lift:
Overhead Squat
3-3-3 - 135lbs

WOD:
"Warped"
5 Rds
7 OHSQ 115lbs (scaled)
10 Lateral Burpees

Need a training program?

For time Workout

Progressive Workout

Vestibule Workout

Pull-ey Workout

Max Day Workout

“Pull Ups/Ring Dips” (scaled due to Throwdown) Workout

Team CF OTG Throwdown Workout

Max Weight Workout

The Torrid Affair Workout

Warped Workout