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

Fran Workout

21-15-9

Thrusters 50#
pull up (green/blue bands)
Sumo deadlift high-pull 3-3-3-3-3 Strength

3 RM SDHP
Front Squat 6 x 6 Strength

@60 kg
Outlaw 121113 Workout

BB Gymnastics:

Light doubles of snatch and clean/jerk from floor. Shoulder is bugging me

EMOM for 5 min
- 2x back squats @ 295

5 x 3 front squats with 5 sec pause on first rep
- 205, 225, 225, 245, 265

Conditioning
90 sec max double unders (146)
Row 1000 meters
100 double unders
Row 500 meters

Total time - 09;18
Pkta ja peppua Workout

30minsaa echobike. 3x boksikyykky x10, pistoolit 5+5 ja askelkyykkykävely x 12.
Sturdy Workout

Pre WOD: Find 1 round max: shoulder to overhead --new PR! 100 pounds!

WOD:
- 15 C&J (155/100)
- 5 HSPU
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU
400 Workout

Total rep count must equal 400
Each exercise must be done- Minimum rep of 15- Max rep of 60. Any order.

Burpees
Dips
KBS 1.5/1.0
Wall Balls
Lunges
Box Jumps
Slam Ball 20lb
SDHP
Back Extensions
Abmat Sit-ups
1 Bar of Death Workout

“1 Bar of Death”

10-9-8-7-6-5-4-3-2-1

Deadlift 125/85 @65

Push Press 125/85 @65

Overhead Squat 125/85 @65

Did this at 65# and happy I didn't try to go higher since I am already so sore and this was pretty hard.
17.01.2014 Workout

5 Rounds for Time:
Run 100
FSQ 20 (60/40 kg)
High Bar Back Squat Strength

5x5 of high bar back squat, 2 min rest between sets

Need a training program?

Fran Workout

Sumo deadlift high-pull 3-3-3-3-3 Strength

Front Squat 6 x 6 Strength

Outlaw 121113 Workout

Pkta ja peppua Workout

Sturdy Workout

400 Workout

1 Bar of Death Workout

17.01.2014 Workout

High Bar Back Squat Strength