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

Backsquat 5 RM Strength

Backsquat 5 RM
Fran Workout

Fran
21.15.9
Thrusters 95#

Pull-up

After PR on front squat = 245lbs
2 mile-100 PU Workout

50 push up
1 mile
50 push up
1 mile
Air Force Workout

Complete the following for time, but do 4 burpees at the start of each minute:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

All @ #65 except OHS with PVC
pullups/squats/abs Workout

6 Pull-Ups

12 Front Squats, 75lbs

24 Mason Twist (unweighted, R+L=1)

AMRAP in 12 min

4+28
Heavy Rows Workout

7X5
Full Vest
Hang Ups Workout

7 X 3 Front squat (95-105-115-125-135-145-155)

WOD
12min AMRAP
3 Hang power cleans (185/115#)
6 Burpees
9 Air squats

10 rounds + 3 cleans
Warfare Workout

7 X 3 Bench Press
(95-100-105-110-115-120-125-125)

WOD
12min AMRAP
21 II unders
15 HR push-ups
9 C2B pull-ups

4 rounds + 21 DUs + 6 HRPUs
U-Choose Workout

Work Out #1
-15-20 Minute Jog/Run
-3 X 20 Sit Up
-3 Minute Total Plank
-Mobility/Foam Roll/Stretch

OR

Work Out #2
4RFT
-400 Meter Run
--15 KB Swings (53/35)
--15 Sit Ups
Burpees! 20lb vest Workout

33 Burpees w/ 20 lb vest

Need a training program?

Backsquat 5 RM Strength

Fran Workout

Pull-up

2 mile-100 PU Workout

Air Force Workout

pullups/squats/abs Workout

Heavy Rows Workout

Hang Ups Workout

Warfare Workout

U-Choose Workout

Burpees! 20lb vest Workout