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
  • 43 Days Workout

    WOD 1 -- 100 push ups (50 normal/25 incline ring push ups/25 decline push ups)
    100 unanchored sit ups
    25 dive bombers
    5 min jumping jacks
    100 air squats

    Time -- Ryan 19:27 Aaron 22:01 Josh 19:55 Amy 23:59

    Wod 2 -- 5 rds for time
    100 jumping jacks
    20 db swings @ 40#
    15 push jerk @ 75#
    15 back squats @ 75#

    Time -- Ryan 18:45 Aaron 29:30 Josh 36:37 Amy 3 rds

  • Wall Balls, Double Unders & Burpees Workout

    30 Wall Balls
    30 Double Unders
    30 Burpees

    3 Rounds

    WOW, day 5, this would have been awful on day 1. Burpees were slooooow and being 6'3" my burpees are never fast as each one means I'm moving my body about 10 miles (I like to exaggerate). Rest tomorrow and I can't wait!

  • Pushup-Deadlift Workout

    10 rds of:
    10 Clapping Push Ups
    10 Deadlifts (185#)

  • Pushup-Deadlift Workout

    10 rds of:
    10 Clapping Push Ups
    10 Deadlifts (185#)

  • 10/29/12 WOD Workout

    200 Meter Run
    10 Toes to Bar
    20 KB Swings (26#)

    3 Rounds

  • EMOM30 Workout

    30mins emom
    1) 10 russian twist + 10 KBS @16kg
    2) 5 push-up + 15 air squat
    3) c2/echo bike

  • Jacked gymnastics + strength Strength

    90 min

    1.Push / Pull Strength
    Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
    A1. Chin-up 8 x 8, unweighted
    A2. Strict Ring Dip 8 x 8, unweighted

    2.Alternate for 3 rounds:
    A1. Strict DB press
    8*8 10*8 10*8 kg
    A2. Single arm DB row
    10*12.5 10*15 10*15 kg
    A3. High pull with KB
    12*10 12*12 12*12 kg
    A4. Straight arm DB raise
    15*3 15*3 15*2 kg
    A5. Bicep curl w/ barbell @ bench
    12*10.5 10*13 12*13 kg

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups

    21 hspu then went to clapping. 185 too light. 205 next time.

  • Olympic Lifting class Workout

    Another 1 hour lifting session with Caleb Ward.

    Snatch - worked on the 3 point snatch technique for roughly 50 minutes. Started with just 75# and worked my way up to 120#s doing all 3 snatch points back-to-back-to-back. 120 felt good, was able to stay strong in the lift and put in good effort without it being too heavy for 3 repeated reps. I did 120#s 4 times at the end for a total of 12 reps @ 120#.

    Jerk - Left the bar at 120# and did a clean followed by 2 jerks. Repeated this 4 times with the last 10 minutes of the class.

  • Grip Smasher Workout

    100 x 24kg KB swings - every minute 3 x 50kg Hang Cleans.

    Once the 100 swings are done row 500m.