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

11/29 Mainsite Workout

Back Squat 5x5 @ 225lb.
Then:

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

8:17
Back Squats Workout

12 sets of 2 reps
Record your weight

3 x 75# = 3
7 x 95# = 7
4 x 115# = 4
Shoulder Press/Body Squats Workout

Shoulder Press (10 at 40lbs dumbells)
Body Squats (30)
Prevail Workout

For Reps
5 Minutes of Squat Clean (155, 95)
1 minute break
3 Minutes of Pull Up
1 minute break
1 Minute Double Under
3 minute break
3 x (30 Second Plank;30 Second Push Up; 30 second break)

24 SC (155)
40 Pull up
30 DU
60 Push up
bupree/row Workout

Strength: 20 rep back squat 160lbs

WOD:
For Time:
Burpee x 50
Row x 1000m
Burpee x 50
Pystypunnerrus 5 X 3 @ 60%-70% Strength

Pystypunnerrus 5 X 3 @ 60%-70%
Extendo-WOD Workout

3x
Prowler Push w/ 25 LBs (up and back, about 50 feet)
Chain Drag x100 feet
Tire Flip x5 (large tire)
Ball Slams x10 (25 LBs)
Wall Ball x15 (20 LBs)
Beat the Tire x20 (15 LBs)
Box Jumps x25 (24”)
Rope Whips x30
Cindy's Box Workout

20 Minute AMRAP:

5 Pullups

10 Pushups – Hand Release

15 Box Jumps (24″/20″)

*Post Rounds

8 + 8 push ups (red band)
Met Con Workout

Snatch grip D/L (100kg) x5,
HSPU on box x10,
DUBs x20,
Burpee x10,
Sit up x20
3 Rounds for time
Tuesday 111129 Workout

3 rounds for time, of:

50 Squats
7 Muscle-ups I did one legged jumping muscle-ups
10 Hang Power Clean 135/95 lbs I did 115

Need a training program?

11/29 Mainsite Workout

Back Squats Workout

Shoulder Press/Body Squats Workout

Prevail Workout

bupree/row Workout

Pystypunnerrus 5 X 3 @ 60%-70% Strength

Extendo-WOD Workout

Cindy's Box Workout

Met Con Workout

Tuesday 111129 Workout