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

4-15-11 Modified WOD - Deadlifts, KBS, Box Jumps Workout

6 Rounds

Deadlifts 105
KBS
Box Jumps
10x500m Rowing Workout

10 Rounds

500m Rowing (goal every under 1,45)

rest 2min between rounds
Team Row and Squat Cleans Workout

Six rounds for time of:
Row 400 metres
45 kg Squat cleans, 15 reps

Compete in teams of two, one goes while the other tests, alternate rounds.
Open Gym 16:00 - 17:00 Workout

Open Gym klo 16:00 - 17:00
InBody mittaus klo 16:00 - 20:00.
Row and run Workout

Row 2k....Time was 7:50
Run 5k w/ 20# vest
Thrusters, Power Clean & SDHP AMRAP 20 Workout

5 Thrusters 95/65 lbs
7 Power Cleans 95/65 lbs
10 Sumo Dead Lift High Pull 95/65 lbs

AMRAP 20 minutes
Bags and Balls Workout

10 sandbag clean and jerks
20 burpee pullups
30 wall balls
40 lunges
50 air squats
400m run with sandbag
The Chief Workout

3 min AMRAP

3 Power Cleans (135lb)
6 Push Ups
9 Squats

5 Rounds

5-5-5-5-5
Country Grammar Workout

3x3 shoulder press @ 80, 85 and 90% of 1RM

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)
OVEAHEAD SQUAT Workout

OVERHEAD SQUAT + BURPEES
TEAM ( COUNT BURPEES)
12 MIN TIMECAP

Need a training program?

4-15-11 Modified WOD - Deadlifts, KBS, Box Jumps Workout

10x500m Rowing Workout

Team Row and Squat Cleans Workout

Open Gym 16:00 - 17:00 Workout

Row and run Workout

Thrusters, Power Clean & SDHP AMRAP 20 Workout

Bags and Balls Workout

The Chief Workout

Country Grammar Workout

OVEAHEAD SQUAT Workout