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

Row, push-ups Workout

5 rounds for time of:

row 500 meters
15 push-ups
Row, push-ups Workout

5 rounds for time of:

row 500 meters
15 push-ups
20m yoga and push-ups Workout

yoga and push-ups
Grace Workout

Warm Up
2k row - 500, 250 arms, 500, 250 legs, 500
20 DUs, 20 Push Ups, 20 DUs, 20 K2E, 20 DUs, 20 Burpees, 20 DUs, 20 K2E, 20 DUs

WOD - Grace
For time
30 Clean & Jerks (135/95)
4-16-14 Metcon (Row, DL, KBs, Body Squats) Workout

Metcon:

3 Rnds: 500m row, 15 Deadlifts (185lbs), 25 KBs (53lbs), 35 Body squats

Time - 18:59
Snatch, C&J Workout

Snatch to 195, keep missing 205 & 215 ...dammit

keep turning left - shoulder ok?

C&J to 265

DL to 365
burpees, deadlifts, box jumps Workout

Group warm up, then,

21-18-15-12-9-6-3

Burpees

Deadlifts 155/105 Rx

Box jumps 24/20 (stupid)
8-31-14 Sprint Intervals Workout

60m Sprints - on track - rolling start - 8x60m - 8.41, 8.03, 7.94, 7.88, 7.85, 7.95, 7.88, 7.82
150m - 1x150m - 21.41
deadlift Workout

Deadlift
3-3-3
21 DL
400m Run
... 15 DL
400m Run
9 DL
400m Run
Use 50% of 1RM for DL (103#)
Garage Workout

Strength:
A: 6x 12 bend over KB row 24kg
B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
Skills: EMOM for 8min
A: 30” hand stand hold
B: 35 DU

WOD: 3 rounds for time
75 DU
40 AbMat situps
30 KB swing 24kg
20 WB 20lbs
15 hang power clean 2x24kg KB

Need a training program?

Row, push-ups Workout

Row, push-ups Workout

20m yoga and push-ups Workout

Grace Workout

4-16-14 Metcon (Row, DL, KBs, Body Squats) Workout

Snatch, C&J Workout

burpees, deadlifts, box jumps Workout

8-31-14 Sprint Intervals Workout

deadlift Workout

Garage Workout