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

Weighted Rope Climb Practice Workout

5 Ascents 30# vest
38 special Workout

3X8 @ 80% Bench Press 115 lbs

8 min Amrap

3 Burpees

6 Deadlift body weight @ 185 lbs

9 situps (froggystyle)
January 17th, 2013 - Back Squat Workout

Back Squat 10-8-6-4-2

135x10, 185x10, 225x8, 245x6, 265x4, 285x2(f)
Chipper Workout

400m Run
40 Walking Lunges
30 Sit-Ups
20 Pull-Ups
10 Kettle Bell Swings (R arm) 44/26
10 Kettle Bell Swings (L arm) 44/26
20 Push-Ups
30 Back Extensions/ Supermans
40 Walking Lunges
400m Run
4 Rounds - 400m row, 10x (push press, t2b, kb swing) Workout

Push press = 95
kb swing = 32
Chapel Habu Trail Workout

Chapel Habu trail out to halfway point and back

split time out-11:54
split time back-12:02

total time-23:56
Fran Workout

21 95lb thruster and pull up
15 95lb thruster and pull up
9 95lb thruster and pull up
January 14, 2013 Workout

Workout for Monday, January 14
Warm Up

Snatch
10 minutes work up to heavy single

Squat
5 @ 50%
3×3 @ 80%

WOD
10 Rounds
In 30 Seconds do
5 Deadlift (225/155)
Max Box Jumps
30 Sec. Rest
5rft kb clean and push press and good mornings Workout

5rft
1min max rep 45# kb clean and push press r then l arm
1min max rep 45# good mornings
1min of rest

scaled to 3 rounds
right 16,14,13
left 14,16,12
gm 30,23,26

harder than I thought.
1 RM Back Squat - 300 Workout

300

felt good!

Need a training program?

Weighted Rope Climb Practice Workout

38 special Workout

January 17th, 2013 - Back Squat Workout

Chipper Workout

4 Rounds - 400m row, 10x (push press, t2b, kb swing) Workout

Chapel Habu Trail Workout

Fran Workout

January 14, 2013 Workout

5rft kb clean and push press and good mornings Workout

1 RM Back Squat - 300 Workout