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

Walk with Penny Workout

2 hour walk while getting car repaired. Stopped at the pet store.
WOD: Delaney B-Day Workout

18 Rounds

1 Muscle Up (Dip)
2 Power Clean (155 Rx)
10 Sit Up
9 Pistols (held bar)
5 Pull Up

Capped out at 14 rounds
Run / Wall Ball Workout

Workout
Complete 5 rounds of the following as fast as you can:
1. Running 200 meters
2. Wall ball (10kgs/22lbs) 30 Reps
Burpees / Situps Workout

Do 10 minutes of yoga: use the Downward Facing Dog, and the Cobra postures mainly
Workout
Complete 5 rounds of the following as fast as you can:
1. Burpee 16 Reps
2. Sit-up 14 Reps
Boxing Tabata Workout

Tabata Boxing / Bike / Thrusters
Front Squat / Pushups Workout

Do 3 rounds of 3 Deadlifts and 3 Full Squat Cleans at 50% of your 1RM.
Workout
Do as many rounds and reps as you can in 15 minutes of the following:
1. Front squat 5 Reps with 20 Kgs / 45 lbs
2. Push-up 12 Reps
First day Workout

1000m row
10-9-8-7-6-5-4-3-2-1
wall squat
kbs
box jumps
OPT Workout

FT
2k row
300 dubs
AirDyne 3 miles

@ 24:22
100 HR push-ups Workout

100 hand-release pushups
12:13
Hollow rock, burpee, deadlift Workout

21-15-9
Hollow rock
burpee
deadlift (115)

Don't know exact time...

Need a training program?

Walk with Penny Workout

WOD: Delaney B-Day Workout

Run / Wall Ball Workout

Burpees / Situps Workout

Boxing Tabata Workout

Front Squat / Pushups Workout

First day Workout

OPT Workout

100 HR push-ups Workout

Hollow rock, burpee, deadlift Workout