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

First WOD Workout

200m sprint (warm-up)

3 rds:
5X Deadlifts
10X push-ups
15X air squats

Finish w/ 200m sprint
Push Press : BSRC Gym Workout

Strength: 5-5-5-5-5 Push Press 25kgs,30,40,45,50

Metcon:

WoD 1:
10 RFT
1 Power Snatch (30kgs)
2 OHS (30kgs)

Time: 9 mins

WoD 2:
15 mins AMRAP
6 PullUps
9 Burpees
12 Situps

Score: 9 rds

Sports:
Football
400m Sprint, Pushups, Abmats, Double Unders Workout

3 rounds

400m SPRINT
Rest 2min between each sprint

Then,

10min AMRAP
10 Push ups
15 Abmats
20 Double unders

4:56 for sprints

7 + 1 for AMRAP
45 min slow run Workout

45 min slow run
Baseline Workout

Find 1RM power clean - 130#

Then

Baseline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups (green band - PT recovery)
4/17/13 WOD Workout

400 Meter Run
21-15-9 of:
Pull Up
Push Up
400 Meter Run

12:20
Helen Workout

3 Rounds
400M run
21 KB swings @ 24
12 Pull ups

13:53
20min AMRAP Workout

20min AMRAP
5 Thrusters
7 Hang Power Cleans
9 SDHP
All weight 95#
Elizabeth Workout

For time:

21-15-9 reps of:
Clean 135 pounds
Bar dips

Time: 12:18
Clean-Dip-Pull Workout

21-15-9
Power clean (40lb)
Dips
Pullups
-Did full pullups first round, then wide assisted sort of continuous

Need a training program?

First WOD Workout

Push Press : BSRC Gym Workout

400m Sprint, Pushups, Abmats, Double Unders Workout

45 min slow run Workout

Baseline Workout

4/17/13 WOD Workout

Helen Workout

20min AMRAP Workout

Elizabeth Workout

Clean-Dip-Pull Workout