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

21 15 9 Workout

dips
push ups
push press 25#
KB Swing 45#

then 3 rounds
3 Close grip chin-up
5 bench press
Bike Ride with Penny Workout

Neighborhood bike ride
Diane Workout

Diane

21-15-9

DL 155
HSPU
15 AMRAP rope climb, box jump, pullups, burpees Workout

15 min AMRAP

1 rope climb (did 2 then raising and lowering from the ground)
5 box jumps (step ups)
5 kipping pullups
5 burpees
row, jump rope, wall ball, situp, pushup Workout

5 rounds
100M row 10 damper
100 jump rope
15 wall balls (#10)
10 sit ups
5 push ups
1-14-2013 Workout

Deadlift 3 sets of 5 reps @ 85% 1RM
225x5, 275x5, 315x5, 345x5x3

Then

3 Rounds for time:

30 DU
15 Burpees
Chipper Workout

30 Shoulder Press 75/55
20 Butterfly Set ups with Ball 20/14lbs
10 PUll ups
30 Push press
20 Butterfly Sit ups with Ball
10 Pull ups
30 Push Jerk
20 Butterfly Sit up with Ball
10 Pullups
Fran Workout

21-15-9
40kg Thruster & Pullups
5RM Deadlift Workout

5 x 60kg
5 x 90kg
5 x 110kg
5 x 112.5kg
5 x 115kg
5 x 117.50kg
Power Clean Workout

3RM Power Clean

3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
3 x 85kg
3 x 90kg

Need a training program?

21 15 9 Workout

Bike Ride with Penny Workout

Diane Workout

15 AMRAP rope climb, box jump, pullups, burpees Workout

row, jump rope, wall ball, situp, pushup Workout

1-14-2013 Workout

Chipper Workout

Fran Workout

5RM Deadlift Workout

Power Clean Workout