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-
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31 Heroes Workout
31 minute AMRAP
Partner WOD:
400 m weighted run (#45)8 thrusters (#155/105)
6 rope climbs
11 box jumps 30"/24 -
8-6-12 Push Press & Metcon & Row Workout
Strength:
Push Press - 10x135, 1x155, 10x175, 10x195
AMRAP in 10mins: 6 CTB, 12 Games Pushups, 24 DUs
Rounds: 6
500m row - 1:34
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7/9/12 Workout
5x5 Back Squat
5x5 Press12-Minute AMRAP of*:
200m Sprint (run together)
20 Medicine Ball Sit Ups (10/partner)*With a Partner
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The Chief Workout
Max Rounds in 3 minutes of:
3 Power Cleans (95)
6 Push Ups
9 Air SquatsRest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Rounds:
3+6squats/3+1squat/3/3+1clean/3+2clean -
OHS Fran Workout
Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
10 GHDs
10 push ups
5 pull ups
5 95# OHSWOD:
For time:
21 - 95# OHS
21 - Pull ups
15 - 95# OHS
15 - Pull ups
9 - 95# OHS
9 - Pull upsOHS unbroken and fast, Pull ups were my weakness.
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6/30/12 Workout
60 Burpees
50 Box Jumps (24")
40 Push Press (45#)
30 Front Squat (65#)
20 Deadlift (130#)
10 Pull Ups (with band)
100 Med Ball Sit-Ups (14#) -
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WOD Workout
EMOM 16 mins :
Odd: 1 Round of Dumbbell "short" D.T. @22,5/15kg
9 DL
6 Hang Power Clean
3 Push JerkEven: 15/12 cal row