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

10-5-5-3-3-1-1 Back Squats Workout

3 Minutes of Jumprope
Squats
Burpee-Broad Jumps

Back Squats:
?

1 Minute Each of:
Knees to Elbows
Plank
Side Plank (left)
Side Plank (right)

30 Seconds Each of:
Heel Touches
Hip-Raise Crunches
Medicine Ball Crunches

50 Sit Ups
OHS Workout

Worked on OHS technique

several different weights. Nothing over 95#
BJJ Workout

Brasilialaista Jiu-jitsua.
3x3 Deadlifts and A 10-Minute AMRAP (HSPUs, KTEs, and KB) Workout

3x3 Dealift

10-Minute AMRAP of:
3 Handstand Push Ups*
5 Knees to Elbows
7 KB Swings (35lbs)

*I used two barbells HSPUs.

Yoga 60min
CFDC WOD 6/22/11 Workout

Strength
OHS 5x3

Met-con
3 Rounds:
15 Push-ups
30 Lunges

Cash-out
Weighted Back Extensions 3x15
*DB should go behind your head
Power Clean Workout

3 Power Cleans @ 155
On the minute, every minute, for 15 minutes
OnRamp Oct/2013, WOD 1 Workout

300m row

15-12-9
air squats
ring rows
kettle ball swings

300m row
10-Minute AMRAP (Wall Balls, Box Jumps, and Double Unders)...and some yoga. Workout

10-Minutes AMRAP of:
10 Wall Balls (6lb/9' Target)
15 Box Jumps (24")*
20 Double Unders**

*I did step-ups.
**I did singles

Rounds: 14

Yoga 60min
Angie Workout

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

I think that's a PR.
Kelly Workout

5 Rounds
- 400 M Run
- 30 Box Jumps 24"/20"
- 30 Wall Ball 10 ft. 20 lb

Bonked after 3 Rounds

Need a training program?

10-5-5-3-3-1-1 Back Squats Workout

OHS Workout

BJJ Workout

3x3 Deadlifts and A 10-Minute AMRAP (HSPUs, KTEs, and KB) Workout

CFDC WOD 6/22/11 Workout

Power Clean Workout

OnRamp Oct/2013, WOD 1 Workout

10-Minute AMRAP (Wall Balls, Box Jumps, and Double Unders)...and some yoga. Workout

Angie Workout

Kelly Workout