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

01.02.2014 Workout

WOD
4 rounds
5min AMRAP
18 Box jumps (24/20)
15 T2B
12 Push press (95/65)
Rest 2 min

65#, knees. 7 rounds + 33 reps.
Track (Gymnastics) Workout

AM
Track & Field
Dynamic Stretching (Warm-up)
Gymnastics (Glide Kips, Bar & Ring Muscle-ups, Handstands, Flips)
Foam Rolling + Upper Body Stretching (Cooldown)
NYE WOD Workout

a) weighted pull ups: up to 5x15#
b) for time: 21 thrustersx65#, 500m row, 15 thrusters, 500m row, 9 thrusters
= 6:42
Partner - Row 500 / G2OH & Burpees Workout

20' AMRAP

Partner 1
Row 500m

Partner 2
10 Ground to Overhead @ 95#
10 Burpees

** 140# Clean & Jerk
Squats - Sit-ups - Push-ups - Burpees Workout

Pre-WOD
• 5k (23:44)

WOD - 10 rounds
• 20 squats
• 15 sit-ups
• 10 push-ups
• 5 burpees
Bench Press/Row Sprints Workout

Bench Press 5 reps
Row 150 Meters (sprint)
Rest 3 minutes

x5
4-22-14 Sprint Intervals Workout

Sprint Intervals:

60m - 9x60m - rolling start - 9.78, 8.59, 8.18, 8.00, 7.91, 7.99, 7.97, 7.87, 7.84
KB Swings - Burpees - Push-ups Workout

Pre-WOD
* 4 mile run (30:00)

WOD - 10 rounds (20,18,16...6,4,2)
* KB swings (50 lbs)
* Burpees
* Push-ups

Post-WOD
* 100 sit-ups
4.21.14 Workout

10 Minutes of Agility Drills (ladder, shuttle sprints, cone sprints, reaction belt, etc)
Then...
20 Minutes to Complete 10 Sets of Max Effort Strict Ring Dips
7-7-6-6-4-4-3-4-4-5 = 50 total
Then...
30 Strict Pull-ups For Time
4:46
4.23.14 Workout

Morning: 1 mile run - 7:44

Need a training program?

01.02.2014 Workout

Track (Gymnastics) Workout

NYE WOD Workout

Partner - Row 500 / G2OH & Burpees Workout

Squats - Sit-ups - Push-ups - Burpees Workout

Bench Press/Row Sprints Workout

4-22-14 Sprint Intervals Workout

KB Swings - Burpees - Push-ups Workout

4.21.14 Workout

4.23.14 Workout