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

China WOD Workout

Hotel WOD

100 DB clusters (squat clean thrusters) w/ 5 burpess EMOM for time
first 50 w/ 22kg DB's
next 10 w/ 20 kg DB's
last 40 w/ 18 kg DB's.

Had to skip 3 rounds of burpees during WOD. Did an extra 25 after 100 clusters complete
Back squat Strength

semi heavy
3x10 Back squat

and one heavy

1x5 Back squat
11.19.12 WOD Charlotte Checkers Shootout Workout

“Charlotte Checkers Shootout”

1min row(for calories)

1min push press 75/55

Rest 30sec

1min slamballs 30/20

1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)
Row & kb twist interval Workout

5 rnds for max reps
1 min max cal row
30 sec rest
1 min max russian kb twist 24/16
30 sec rest
Chipper Workout

10 burpees
15m ohwl @ 20kg plate
20 sdhp @ 32kg kettlebell
25 pull ups
30 ring dips
25 pull ups
20 sdhp
15m ohwl
10 burpees
Bench press 15 RM Strength

Bench press 15 RM
Deadlift 5 RM Strength

Deadlift 5 RM
Weighted ring dips Strength

4 x 10
Barbell row Strength

4 x 10 on bench
Back squat 15 RM Strength

Back squat 15 RM

Need a training program?

China WOD Workout

Back squat Strength

11.19.12 WOD Charlotte Checkers Shootout Workout

Row & kb twist interval Workout

Chipper Workout

Bench press 15 RM Strength

Deadlift 5 RM Strength

Weighted ring dips Strength

Barbell row Strength

Back squat 15 RM Strength