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
  • WOD 151113 Workout

    #MetCon | 10 to 1 reps for time of:

    • overhead squat (20/10 kg plate)
    • weighted lunge (20/10 kg plate)
    • weighted alternating lateral sit-up (20/10 kg plate)
  • Arnold G6 Workout

    Podipilding

  • Invictus August 29 2014 Strength

    Total 105 min

    3 sets of:
    200 m row, 10 wall ball, 10 lunges
    mobility
    Overhead squat 5x20 5x30 3x35

    A.
    Every minute, on the minute, for 10 minutes:
    Back Squat x 2 reps
    *Sets 1-2 – 55% 47.5
    *Sets 3-4 – 65% 55
    *Sets 5-6 – 75% 62.5
    *Sets 7-8 – 80% 67.5
    *Sets 9-10 – 85% 72.5

    B.
    Every minute, on the minute, for 10 minutes:
    Shoulder Press x 1 rep
    (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
    Immediately followed by…

    C.
    Every minute, on the minute, for 10 minutes:
    Push Press x 1 rep

    D.
    Three rounds for time of:
    10 Bar Muscle-Ups > 10 C2B
    15 Strict Handstand Push-Ups >
    kipping, 10 x abmat + 5 x abmat + 5 kg plate under
    20 Push Press (135/95 lbs) = 43 kg > 37.5 kg

    Results: 8.58, 11.00, 11.00 = 30.58
    Avg/max HR 163/188

    E.
    For time:
    40 pull ups
    EMOM 12 / min, 3.14

    500 m row

  • Squat snatch 3x5 Strength

    Squat snatch 3×5 @70% – Drop and reset each rep

  • Met-Con 14112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 1 minute x6
    6 Thrusters 135/95lbs
    3 Bar muscle-ups
    Rest 30 seconds between AMRAPS*
    *Pick up where you left off each time, do not start over.

    4-5b. Bitch Work
    Run 1 mile
    Rest 1:1
    Run 800m
    Rest 1:1
    Run 400m
    Rest 1:1

    4-5c. Strength
    Work up to a heavy squat clean thruster
    Then:
    EMOM 8 minutes
    3 Squat clean thrusters @70% of the weight you worked up to
    Each rep starts from the floor in the EMOM.

    4-5d. Accessory
    With a partner:
    800m Double KB farmers carry w/53/35lbs kettlebells
    One person carry’s at a time, switch anytime
    Upon finishing immediately alternate three max sets of toes to bar each

  • 2min ON / 3min OFF Workout

    2 rounds of:
    AMRAP 2min:
    4 MU (ring)
    8 Deadlift (90kg)

    Rest 3min

    AMRAP 2min:
    4 Power clean (80kg)
    8 C2B

    Rest 3min

    AMRAP 2min:
    4 Front squat (60kg)
    8 T2B

    Rest 3min

    AMRAP 2min:
    4 Power snatch (50kg)
    20 DU

  • Invictus August 23 2014 Workout

    Total 90 min

    1000m row
    3 sets of:
    10 air squat, 10 v-ups, 10 backs

    Skillwork: BMU practice for 10-15 minutes, 5 sets, best blue band

    Take 10-15 min to build to a heavy snatch, then:
    5 burpees over the barbell, 5 C2B

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Squat Snatches (175/115 lbs) = 52 kg > 37.5 kg
    6 Burpees Over the Barbell
    9 Chest-to-Bar Pull-Ups
    Result: 1+3 = 21

    Rest exactly 4 minutes, and then . . .
    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Squat Snatches (155/105 lbs) = 47 kg > 35 kg
    6 Burpees Over the Barbell
    9 Chest-to-Bar Pull-Ups
    Result: 1+9 = 27

    Rest exactly 4 minutes, and then . . .
    D.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Squat Snatches (135/95 lbs) = 43 kg > 32.5 kg
    6 Burpees Over the Barbell
    9 Chest-to-Bar Pull-Ups
    Result: 2+1 = 37

    Total 85 reps
    Avg/max HR 164/191

    D. From yesterday:
    Three sets of:
    Glute-Ham Raises x 8-10 reps @ 3011
    > takareisiliike boksien välissä 3 x 10+10
    Rest as needed
    Weighted Plank Holds x 60 seconds
    15, 15, 17.5 kg
    Rest as needed

  • Invictus August 22 2014 Strength

    Total 75 min

    3 sets of:
    6 HSPU, 8 box jump, 10 lunges, 12 amsu

    A.
    Every minute, on the minute, for 10 minutes:
    Back Squat x 1 rep
    *Sets 1-2 – 55% 47.5
    *Sets 3-4 – 65% 55
    *Sets 5-6 – 75% 62.5
    *Sets 7-8 – 80% 67.5
    *Sets 9-10 – 85% 72.5
    .
    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

    C.
    Complete as many rounds and reps as possible in 12 minutes of:
    40 Double-Unders
    2 Muscle-Ups > 4 ring dips
    4 Power Cleans (185/135 lbs) = 61 kg > 37.5 kg
    8 Push Press (185/135 lbs) = 61 kg > 37.5 kg

    Result: 3 + 40 = 208
    Avg/max HR 179/190

    D.
    not done

  • Invictus August 20 2014 Strength

    Total 90 min
    3 sets of:
    200 m row, 10 wall ball, 15 lunges

    A.
    Every minute, on the minute, for 6 minutes:
    Front Squat x 1 rep
    Loads per set (by %): 50, 60, 70, 75, 80, 85

    B.
    Every 2 minutes, for 20 minutes (10 sets):
    Clean x 1 rep
    Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
    35 40 42.5 45 47.5 50 52.5 55 55 ei

    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 20 Jumping Lunges with Barbell (75/55) = 25 kg > 10 x 20 kg
    Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 5 x 15, 5 x 10, not unbroken
    Minute 3 – 10 Toes to Bar

    Avg/max HR 180/187

  • Invictus August 11 2014 Strength

    Total 75 min

    A.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

    B.
    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
    45 47.5 47.5 50 50

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% of 1-RM
    *Set 2 – 4 reps @ 70%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 6 reps @ 70%
    *Set 5 – 4 reps @ 80%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 6 reps @ 80%
    *Set 8 – 4 reps @ 80%

    D.
    Every minute, on the minute, for 15 minutes:
    Minute 1 – 45 seconds of Strict Handstand Push-Ups
    (if you don’t have strict HSPUs, sub L-Seated DB Presses) >
    DB press 25 lb 11 9 9 8 7
    Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
    10x32.5 4x8x35
    Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
    Romanian deadlift 8x55 4x6x60