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

Fran Prep Workout
For Time:
95lbs/65lbs
- 9 Thrusters
- 9 Pull-ups
- 7 Thrusters
- 7 Pull-ups
- 5 Thrusters
- 5 Pull-ups
- 3 Thrusters
- 3 Pull-ups
- 5 Thrusters
- 5 Pull-ups
- 7 Thrusters
- 7 Pull-ups
- 9 Thrusters
- 9 Pull-ups
Run Workout

3,6 km with Mike and the dogs.

Completed with

3x5 one arm kettle bell press (12kg)
30x20x10 weighted sit ups (5kg)
30x20x10 push ups
Fran Prep Workout

For Time:
-9-7-5-3-5-7-9

-Thruster (115/85)
-Pull Up
Fran Prep Workout
For Time:
95lbs/65lbs
- 9 Thrusters
- 9 Pull-ups
- 7 Thrusters
- 7 Pull-ups
- 5 Thrusters
- 5 Pull-ups
- 3 Thrusters
- 3 Pull-ups
- 5 Thrusters
- 5 Pull-ups
- 7 Thrusters
- 7 Pull-ups
- 9 Thrusters
- 9 Pull-ups
Fran Workout

21-15-9
Thruster #95
Pullup
Clean and Jerk Workout

WOD:

Clean and Jerk
1-1-1-1-1
For max weight.

95-135-165-185-205-215-225F-225F
Nancy Workout

WOD: "Nancy"

Run 400m
15 Overhead Squats (95/65)

Five rounds for time.
2009 South Central Regional Qual - WOD #1 Workout

WOD: 2009 South Central Regional Qual - WOD #1

Three rounds for time:
10 Ground to Overhead's (155/105)
Row 500m
*20 minute time limit. Hip crease must drop below top of patella on each rep.
Weights w/ Ryan Workout

4x5 Box squat w/ 185
3x max reps bench press, 45# bar + 35# KB on bands: 22, 21, 20
DeadLift 1 RM Strength

DeadLift 1 RM

Need a training program?

Fran Prep Workout

Run Workout

Fran Prep Workout

Fran Prep Workout

Fran Workout

Clean and Jerk Workout

Nancy Workout

2009 South Central Regional Qual - WOD #1 Workout

Weights w/ Ryan Workout

DeadLift 1 RM Strength