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-Deadlift-Jump 3 RFT Workout

Skill:

Alternating Tabata L-Sit & Plank Holds
(20:10×16)

WOD:

3RFT:
500m Row
12 Deadlifts @ 155lbs
12 Box Jumps (20″)
Front Squat 3x5 Workout

Front Squat 3-3-3-3-3

95-115-125-135-140
run + row Workout

Run 1m (9:30)
Row 2K (8:53)
TOTAL: 19:43
Strength - Split Jerk + Squat Clean Workout

3 Split Jerk technique work
3 TnG Squat Clean (touch and go)
65-85-95-105

Stopped after 4 rounds to give the back rest
Double unders + Burpees Workout

50-40-30-20-10
Double Unders
10-8-6-4-2
Burpees
Tue Comp Programming Workout

a) snatch balance: up to 105#
b) BS wk1: 8,7×195#
c) DL wk1: 7,10×250#
d) WOD: 15-12-9
front squats + push ups
3:49 (105#)
12 min AMRAP Workout

12 min AMRAP
5 Back Squats 95 LBs
10 Pull Ups
45 Single Jump Ropes
1 RM Hang Power Clean 1 RM Strength

1 RM Hang Power Clean 1 RM
7-Up Workout

5 Rounds for Time of:
7 Push Press (115/75) - 65#
11 Medicine Ball Cleans (20/14) rx

super sore from Hotshots!!
Squats & Pull Ups/Push ups Workout

Back Squat
1x8 @ 65% (235#)
1x8 @ 70% (250#)
1x6 @ 75% (270#)
1x6 @ 80% (285#)

Front Squat
1x5 @ 70% (215#)
1x5 @ 75% (225#)

WOD:
30-20-10
Pull Ups
Push Ups

Need a training program?

Row-Deadlift-Jump 3 RFT Workout

Front Squat 3x5 Workout

run + row Workout

Strength - Split Jerk + Squat Clean Workout

Double unders + Burpees Workout

Tue Comp Programming Workout

12 min AMRAP Workout

1 RM Hang Power Clean 1 RM Strength

7-Up Workout

Squats & Pull Ups/Push ups Workout