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

Aerobic work & mobility Workout

Total 60min
A. 30 min row, easy pace
Avg. 2.27/500m, total 6100m
Avg/max HR 132/150
B. Mobility for 30min
Grace Workout

30x135
Burpees and Ring Dips Workout

3 x 5 bench press - 165 lbs

then…

1 burpee
1 ring dip
3 burpees
3 ring dips
5 burpees
5 ring dips

3 rounds
06062017 Workout

AMRAP 16'

5 HSPU (if possible strict)
7 thrusters @40/30
9 floor wipers
Quick Hitter Workout

For Time:
5 Rounds:
5 Power Cleans (155)
10 Lunges with weight racked
8-23-2011 Workout

5K for time
DU+pull-up Workout

5rounds
24 DU
8 Pull-up
Integrated Fitness WOD Workout

Skill:
2x10 Box jumps (up & over)
Tabata bar jumps (17 Reps)

WOD: AMRAP 15 minutes
- 8 Front Squat (95#)
- 8 Toe 2 bar
- 8 Reverse burpees

Special exercises
- Box Squats 1x10 155#
- Back squat 1x10 185#
- Hyper 2x12 70#
- 500m row (1:46.8)
Fran Workout

5 X 3 Power Clean - 160 lbs

then

Fran

21-15-9
Thrusters (95/65)
Pull ups
Saturday night at the box Workout

15.09.15

21-15-9 time cap 10 min
Ghd all the way up
Back squat 40
V-Sit ups
Air bike

Need a training program?

Aerobic work & mobility Workout

Grace Workout

Burpees and Ring Dips Workout

06062017 Workout

Quick Hitter Workout

8-23-2011 Workout

DU+pull-up Workout

Integrated Fitness WOD Workout

Fran Workout

Saturday night at the box Workout