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-
Grace Workout
Strength starter
5-5-5 hang clean @ 60kg
8-8-8 SDHP @ 50kgGRACE:
5min AMRAP
squat clean & jerk @ 60kg (RX-60) -
0600 CF Undisclosed Day 9 Workout
Partner WOD w/ Rick. You perform 1 whole round, I perform 1 whole round.
7 Rounds (each person will do 7)
- 7 Tire Flips
- 7 Tire On Top Jumps
- 7 Tire Sit Ups
- 7 Tire In/Out Jumps -
Uncle Jim's the Boss - WOD 1 Workout
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Back Attack 1 Workout
Deadlift:
- 3 rounds:
100kg x 3 = 300
120kg x 3 = 360
140kg x 3 = 420
TOTAL = 1,080Wide grip chin-up (strict form)
- 3 rounds:
BW (84kg) x 9 = 756
BW + 5kg x 5 = 445
BW + 10kg x 4 = 376
TOTAL = 1,577Bent over row (barbell):
- 3 rounds:
50kg x 3 = 150
60kg x 3 = 180
60kg x 3 = 180
TOTAL = 510Seated cable row:
- 3 rounds:
75kg x 3 = 225
75kg x 3 = 225
75kg x 3 = 225
TOTAL = 675GRAND TOTAL = 3,842
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Dirty Dozen Workout
"Dirty Dozen"
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20" / 14"
20 Double Under
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (2.0 pd / 1.5 pd)
30 Sit-ups
20 Hang Squat Cleans (70 lbs / 55 lbs)
25 Back Extension
30 Wall Ball Shots 20 lbs / 14 lbs
3 Rope Climbs, 15 foot -
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Comp. Class: 4 rounds Workout
4 rounds, start every 4 minutes
10 Push Press @ 1RM Shoulder Press
1 Corridor Sprint
10 Box Jumps