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

Back Squats Workout

Back Squats
5-5-5-5-5
Post the highest weight you make it up to.
9/16/11 Workout

WOD:

Row 2k then without resting–

21-15-9 reps for time of:
Push Jerks (115, 80)
Ring Dips

Barbell Hops (over and back = 1 rep)
Run Amuck Workout

3X: 200 meter run & 10 HSPU (box)
2X: 200 meter run & 20 Ring Dip
1X: 200 meter run & 30 Burpee
Running chipper Workout

For time:
400m run
20 TTB
400m run
20 wall ball (20#)
400m run
20 pull up
400m run
20 KB swings (1.5pd)
400m run
20 med ball cleans (20#)
400m run
50 burpees
Run, Sit-Ups, Supermans, Run Workout

For time...

Run 1 mile
100 Sit-ups
100 Supermans
Run 1 mile

Mix and match supermans and sit-ups as needed.
Diane Workout

21-15-9
DL #225
HSPU
FGB6 Workout

Fight Gone Bad
1min of work, each rep. 1min rest after each round.

3rds
Wall ball
SDHP (75#)
Box Jump (20")
Push Press (75#)
Row (calorie)
Deadlift and Ring Dips Workout

1-1-1-1-1 deadlift - 275 lbs

then…

10 deadlifts (275/185) (used 75% of 1 RM -- 195 lbs)
10 ring dips

3 rounds
Weights w/ ryan Workout

8 sets of 3 reps on back squat @ 245#....on the 45 sec interval.

Also, bench press 1RM = 235#
Ring Dips, Tire Flips, Reverse Burpees, Turkish Getups, Rope Climbs, Plank Workout

1 minute each of:
ring inverts (scaled with Ring Dips)
tire flips + jump through
reverse burpees
turkish get-ups (1.5)
rope climb
plank (must hold for the full minute)
rest

3 rounds

Need a training program?

Back Squats Workout

9/16/11 Workout

Run Amuck Workout

Running chipper Workout

Run, Sit-Ups, Supermans, Run Workout

Diane Workout

FGB6 Workout

Deadlift and Ring Dips Workout

Weights w/ ryan Workout

Ring Dips, Tire Flips, Reverse Burpees, Turkish Getups, Rope Climbs, Plank Workout