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

Wilmont Workout

Wilmont
4 miles Workout

4 miles
at gym Workout

20 bosu ball knee to opposite elbows
10 plank to side plank 20#
20 fish out of waters
10 KTE
Row/Burpees/BoxJumps Workout

Warm Up

800m Run

Then

50 Sprinter Sit-Ups

Mobility

Sore/Improvement Areas

Skill

Rowing

WOD

3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")
just something before my exam Workout

at home before going to take my test at KPC
5 rounds
20 squat
15 push up
20 crunch
10 push press with 15#
Deadlift, Sit Ups, Wall Climbs Workout

Deadlift, Sit Ups, Wall Climbs
EMOM 9x3 Power Snatch Strength

Power Snatch 9x3@80% 1RM
Run, Burpees Workout

4 rounds for time of:
Run 400 meters
25 Burpees
10-4-13 Wendler (Back Squats) & Metcon (Front Sq, T2B) Workout

Wendler Strength:

Back Squats - 3x245, 3x265, 3x280, 3x300

Metcon:

10 Min AMRAP: 3 Front Sqts, 3 T2B, 6,6,9,9,12,12,15,15,18,18.........

Rep - 103
Until Death Do Us Part: Squat Clean Edition Workout

All-levels WOD/Beginner WOD:
“Until Death Do Us Part: Squat Clean Edition” 135/95
Perform 1 squat clean in the first minute, 2 in the second, and so on until you do not complete the designated number of squat cleans in the given minute.

Need a training program?

Wilmont Workout

4 miles Workout

at gym Workout

Row/Burpees/BoxJumps Workout

just something before my exam Workout

Deadlift, Sit Ups, Wall Climbs Workout

EMOM 9x3 Power Snatch Strength

Run, Burpees Workout

10-4-13 Wendler (Back Squats) & Metcon (Front Sq, T2B) Workout

Until Death Do Us Part: Squat Clean Edition Workout