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

5km row Workout

5km row

Result: 00:20:09
Track (Sprinting Drills, Strides, Pole Vault) Workout

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
2x80m Strides
Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
3x3 Weighted Ring Muscle-ups (5kg)
Static Stretching (Cooldown)
WOD Workout

21 - 15 - 9 reps of:

Walking lunge
Toes to bar
Thruster (75 lbs)
Pull-up
5K Run Workout

Warm Up

3min Plank Hold (middle/right/left)

Then

2 Tabata Intervals of:

Leg Swings
Lateral Leg Swings
Small Arm Circles
Large Arm Circles
Highland Flings
Air Squats
Mountain Climbers
Split Jumps

Strength

Superset

Deadlift
3x5

Renegade Row
3x8

WOD

5k Run
Nancy Workout

5 rounds of:
400m
15x65lb overhead squat
"Helen" Workout

Helen

Finnish het volgende voor tijd.

3 rondes
400m run
21 KB swings (24kg)
12 Pullups
Advanced 5x5 Workout A Workout

Squat 5x5 (210 lbs)
Bench Press 3x5 (160 lbs)
Barbell Rows 5x5 (115 lbs)
Karen Workout

150 Wall Balls for Time
Box Jump, Atlas Stone Squat, Handstand Pushups Workout

Skill: Max height box jump WOD: For Time: 21-15-9 Stone squats (65#/35#) Handstand push ups

Box Jump: 49.25
WOD: 12:27 (15 with one mat, 9 with 2)
CFE marathon day 15 Workout

10x6 barbell rows
95# q 1 min

Fran:
21/15/9
thrusters
pull-ups

6:30

Need a training program?

5km row Workout

Track (Sprinting Drills, Strides, Pole Vault) Workout

WOD Workout

5K Run Workout

Nancy Workout

"Helen" Workout

Advanced 5x5 Workout A Workout

Karen Workout

Box Jump, Atlas Stone Squat, Handstand Pushups Workout

CFE marathon day 15 Workout