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

2-13-12 Rowing-Wall Balls Workout

WOD:

2000M Row, 50 Wall Balls (20lbs), 1000M Row, 35 WBs, 500M Row, 20 WBs
Time: 22:35

Other Work:

Situps (ABMAT): 1x50, 1x40
KBs (53lbs): 2x30reps
Jump Rope: SUs - 10 sets - 50 - 100 reps/set
Ring Dips: 6 Sets - 10-12 reps per set
10-10-12 Hang Cleans & Metcon (Carse) Workout

Strength:

Hang Cleans: 6x135, 6x155, 6x175, 6x185, 6x195, 3x215, 2x215

Metcon:

Carse: 21-18-15-12-9-6-3: 50m bear crawl, squat cleans (95lbs), box jumps (24"), double unders, deadlifts (185lbs)

Time: 44:46
OHS Workout

Worked on OHS

2x5 95
2x5 115
3x5 135
Shannon Workout

4RFT:
5 squat cleans @ 80% of Power Clean 1RM
10 down and back cone touches (60ft apart)
250m row
Squat Workout

1RM Squat - 285

150 situps in ~5:30.
Cindy + C&J Workout

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Have officially decided to graduate from 95lb C&J
Mainsite WOD 2/13/12 Workout

Front squat

3-3-3-3-3

155
185
205pr
215pr!
215
Monday- work out Workout

15 Pull ups
30 Dips
45 Squats (50 kg)
100 m farmers walk (24 kg in each hand)
15 one arm kb press (12 kg)
Tabatha this! Workout

Tabatha Burpees - Rest 1 Minute
Tabatha Air Squats-Rest 1 Minute
Tabatha Kb swings - Rest 1 Minute
Tabatha Sit- Ups
Annie Workout

50-40-30-20-10
Double unders
Abmat Sit ups

Need a training program?

2-13-12 Rowing-Wall Balls Workout

10-10-12 Hang Cleans & Metcon (Carse) Workout

OHS Workout

Shannon Workout

Squat Workout

Cindy + C&J Workout

Mainsite WOD 2/13/12 Workout

Monday- work out Workout

Tabatha this! Workout

Annie Workout