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

ON-RAMP WOD (DAY 7) Workout

THE 10!
Medicine Ball Clean - 14lbs (10-9-8-7-6-5-4-3-2-1)
Sit-Ups (10-9-8-7-6-5-4-3-2-1)
ON-RAMP WOD (DAY 5) Workout

AMRAP (7 minutes):
Air Squats (15)
Push Press - 15kg (10)
Knees to Elbow (5)
Bench press & barbell row Workout

5 x 10
Thunder Clap Workout
100 DU buy-in

21-15-9
--Kettlebell swings (2/1.5)
--burpees

100 DU buy-out
- DU sub is 3-1 singles or 50 DU attempts. Beginners do 100 singles.
1 MU every 15 seconds for 20 Minutes or as long as you can goq Workout

Perform 1 MU every 15 seconds for 20 minutes or as long as you can go.
Record number of reps if fail to complete 20 minutes (80 reps)
Front Squats & DUs Workout

21-18-15-12-9-6-3

Front squats (45/35)
DUs
2016 regional event Workout

For time
500m row
30m handstand walk (scaled)
10 BS 75kg
500m row
50 burpee over 24” box
5 BS 75kg
Run Workout

10 mile run
Thursday Morning Workout

a. 10-9-8-7-6-5-4-3-2-1
handstand push up reverse
ring pulls

b. 75 overhead squat
5 pullups each time you put down the barbell

Time: 4:48 @ 20kg
Thruster Triplet Workout

21-18-15-12-9-6-3:
Thruster
H.R.P.U.
200m Run

Need a training program?

ON-RAMP WOD (DAY 7) Workout

ON-RAMP WOD (DAY 5) Workout

Bench press & barbell row Workout

Thunder Clap Workout

1 MU every 15 seconds for 20 Minutes or as long as you can goq Workout

Front Squats & DUs Workout

2016 regional event Workout

Run Workout

Thursday Morning Workout

Thruster Triplet Workout