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

Skill Work - Double Unders/Ring Dips Workout

Double Unders (3 rounds of 30 reps)
Ring Dips (3 rounds of 5 reps)
Grace Workout

30 Ground to Overhead
Rx: 135 lbs
Scaled to 105 lbs
Wendler 3x3, Strict Press Workout

125x3
135x3
140x4

200 Unbroken Single Unders
Row and Deadlift Workout

SWOD: Wendler 5/3/1 Deadlift
240x5, 270x3, 305x2 (wrong weights?)

WOD:
15 Minutes
Row 2000m
AMRAP DL @ 225 lbs

1 mile cool-down run (7:39)
Wendler Back Squat 5/3/1 Workout

200x5 (75%)
225x3 (85%)
255x1 (95%)
3 Round Chipper Workout

3 Rounds of:
DB Thrusters (35 lbs) 21 13 16
30 s Rest
Toes-2-Bar 23 20 17
30 s Rest
Double Unders 19 12 11
30 s Rest
Burpees 15 13 12
30 s Rest
HSPU/Dips/Pushups 9 20 30
87 78 86
Box Jump Annie Workout

25-20-15-10-5
Double Unders
Box Jumps
Sit Ups

My double unders are coming along nicely now...amazing how quickly it progresses once you actually start doing them!!!
Bench press Strength

3x3 @ 80%/85%/90% + extra work
Deadlift 1RM; 10-5-3-1 minutes - max reps of HSPU, squats, push-ups and pull-ups Workout

Find your 1 rep max on deadlift

Metcon:
10 minutes - as many reps as possible of HSPU
5 minutes - AMRAP of air squats
3 minutes - AMRAP of push-ups
1 minute - AMRAP of pull-ups

Max DL: 345 lbs.

Metcon:
25 HSPU (2 ab mats under my head)
137 air squats
61 push-ups
24 pull-ups
7 EMOM Workout

7 front squats
7 du
7 v sit ups

Need a training program?

Skill Work - Double Unders/Ring Dips Workout

Grace Workout

Wendler 3x3, Strict Press Workout

Row and Deadlift Workout

Wendler Back Squat 5/3/1 Workout

3 Round Chipper Workout

Box Jump Annie Workout

Bench press Strength

Deadlift 1RM; 10-5-3-1 minutes - max reps of HSPU, squats, push-ups and pull-ups Workout

7 EMOM Workout