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

Back squat Strength

semi heavy
3x10 Back squat

and one heavy

1x5 Back squat
China WOD Workout

Hotel WOD

100 DB clusters (squat clean thrusters) w/ 5 burpess EMOM for time
first 50 w/ 22kg DB's
next 10 w/ 20 kg DB's
last 40 w/ 18 kg DB's.

Had to skip 3 rounds of burpees during WOD. Did an extra 25 after 100 clusters complete
12/26/14 Sprint Intervals Workout

10m Intervals - on track - rolling - 7x100m - 14.5 to 15.5 with 2 min rest
3-8-15 Sprint Intervals Workout

60m sprint interval - 8x60m - avg time 8.4 - awful!!!
WOD 05/08/22 Workout
Deadlift Strength

3x5 @ 75%/80%/85%
AMRAP 5 MIN X 3 Workout

AMRAP 5 MIN
- 20 ABS
- 20 FRONT SQUATS WITH BUMPER 45/25
1 MIN REST
AMRAP 5 MIN
- 15 PUSH-UPS
- 15 POWER SNATCH WITH BUMPER 45/25
1 MIN REST
AMRAP 5 MIN
- 10 BURPEES
- 10 THRUSTERS WITH BUMPER 45/25
400 MT RUN
12-27-14 Sprint Intervals Workout

60m sprints - on track - rolling - rain and cold - 7x60m - 8.55, 8.38, 8.40, 8.25, 8.13, 8.18, 8.25
90 Minute Time Trial Workout

Cover as much distance as possible in 90 minutes.

~9.5 miles, according to mapmyrun.com
Double Under Helen Workout

3 Rounds for time

50 Double Unders
21 KB Swings (53#)
12 Pullups

Need a training program?

Back squat Strength

China WOD Workout

12/26/14 Sprint Intervals Workout

3-8-15 Sprint Intervals Workout

WOD 05/08/22 Workout

Deadlift Strength

AMRAP 5 MIN X 3 Workout

12-27-14 Sprint Intervals Workout

90 Minute Time Trial Workout

Double Under Helen Workout