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

Deadlifts - Row - Squats - Row - Push-ups - Row Workout

Pre-WOD
• 5k (24:57)

WOD - 1 round
• 20 deadlifts (225 lbs)
• 200 meter row
• 40 squats (95 lbs)
• 400 meter row
• 80 push-ups
• 800 meter row

Post-WOD
• 100 sit-ups
AMRAP HSPU, Thrusters, KB Swings, K2E, and Pistols Workout

30 Minute AMRAP of

5 deficit HSPU (I did regular)
10 thrusters @ 135#
15 KB Swings @ 2 pood
10 K2E
5 pistols each leg
Grace Workout

“Grace”

30 reps for time:

Clean& jerks 135/95#
AMRAP - Thrusters / Box Jump / Wall Ball Workout

AMRAP - 12 Min

*5 Thrusters
*7 Box Jumps
*9 Wall Balls
Not Timed - Rolling Pistols / Max Double Unders / GCD Workout

Post WOD Work:

5 Rounds:

*Rolling Pistols x10
*Max Possible Double Unders (4)
*GCD x 10
Pullup Ladder Workout

10 --> 1 Pullup Ladder
Tabata Workout

WOD
Tabata : Ring Dip
Tabata : Air Squat
Tabata :Push Up
Tabata : Sit Up
Tabata : Burpee
Run, Dumbbell Cleans Workout

Four rounds for time of:

Run 400 meters
25 pound Dumbbell cleans, 20 reps
WB, Burpees, DL Workout

15 min. EMOM:
Squat Snatch x 3 increasing to heaviest weight possible

Strength:
5x8 Good Mornings (increasing weight)
5x8 Bent Over Rows (increasing weight)

WOD: 3 RDS. for time
30 Wall Balls @ 20/14 (12 lb)
20 Burpees
10 Deadlifts @ 225/155 (85 lb)
Strength Workout

a) DL wk 1: 9, 11 x 261#
b) FS up to 225# (10# PR)

Need a training program?

Deadlifts - Row - Squats - Row - Push-ups - Row Workout

AMRAP HSPU, Thrusters, KB Swings, K2E, and Pistols Workout

Grace Workout

AMRAP - Thrusters / Box Jump / Wall Ball Workout

AMRAP - 12 Min

Not Timed - Rolling Pistols / Max Double Unders / GCD Workout

Post WOD Work:

5 Rounds:

Pullup Ladder Workout

Tabata Workout

Run, Dumbbell Cleans Workout

WB, Burpees, DL Workout

Strength Workout