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

Unweighted Quickie Workout

4 Rounds of:
50m walking lunges
50 situps
Friday Gasser Workout

30-3
27-6
24-9
21-12
18-15
15-18

American Swings and Box Jumps

Rx 53/35# and 24″/20″
Not Filthy Fifty Workout

50 L/R PP
50 L/R russian swings
50 L/R goblet squats
50 L/R SDHP
50 L/R renegade rows

30# DP
53# KB
Deadlift 5 RM Strength

Deadlift 5 RM
stone shoulders, t2b, double unders Workout

10 stone shoulders (40)
15 t2b
50 double under
rest 3min
3 rounds
gym clock broke halfway through so untimed. first 2 rounds were at sub 2min pace.
Mr. Clean Workout

Skill:
Outlaw snatch and clean and jerk percentages.. Hit 295lb for a 10lb PR!
For time:
4 rounds:

4 Power Cleans ( 225lb.
8 Pull ups)
12 Box Jumps

Time 5:18
lunges, pushups, jumping jacks Workout

20 walking lunges, 10 push-ups, 25 jumping jacks
Back Squat 75% x 5, 80% x 5, 85% x 5+ Workout

Warmup, 75% x 5, 80% x 5, 85% x 5+

Wendler Week 1, Wave A, Workout A
Weighted Pull-ups, Push-ups, Pistols Workout

Pull-ups
3@10
3@12
3@15
3@20
3@20

Pistols
3@10
3@12
3@14
3@14
3@14

Push-ups
3@25
3@45
3@55
3@65
3@75
1-3-12 Power Cleans & Romanian Dead Lifts & Metcon (H Clns, Ring Rows, GHD situps) Workout

Strength:

Power Cleans - 5x135, 5x155, 5x175, 5x195, 5x205
Romanian Deadlifts - 5x225, 5x315, 5x345, 5x375, 5x400

Metcon:

4 Rnds - 10 Hang Cleans (115lbs), 10 Ring Rows, 10 GHD Situps

Time: 6:37

Need a training program?

Unweighted Quickie Workout

Friday Gasser Workout

Not Filthy Fifty Workout

Deadlift 5 RM Strength

stone shoulders, t2b, double unders Workout

Mr. Clean Workout

lunges, pushups, jumping jacks Workout

Back Squat 75% x 5, 80% x 5, 85% x 5+ Workout

Weighted Pull-ups, Push-ups, Pistols Workout

1-3-12 Power Cleans & Romanian Dead Lifts & Metcon (H Clns, Ring Rows, GHD situps) Workout