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

Burp It Up Workout

Back Squats-
10 (70%) - 260
8 (75%) - 270
8 (75%)
8 (75%)
6 (80%) - 280

WOD: For Time (12 min cap)
50 double unders
50 wall balls
50 burpees
50 double unders
Lunges, Elite Situps, Burpees Workout

21-15-9 of:
Lunges (ea leg)
Elite Situps
Burpees
CFE 2 mile Workout

2 Mile Run - Gym to Hillcrest and back

My clock didn't start immediately so 15 is my estimate
Cleans plus jerk & tabata dips-sit-ups Workout

7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
135#

-then-

Alternating Tabata of:

Ring Dips
Ab-Mat Situps
WOD Workout

Three rounds for time of:

15 Overhead squats (65#)
10 L Pull-ups
15 Split-jerk (65#)
10 Knees to elbows
15 Hang cleans (65#)
10 Toes to bar
GHD-TTB Workout

21-15-9
GHD situp
TTB
9-27-2012 Workout

4 Rounds

12 Back Squats #185/123 (Low bar)
400M Run

Compare to 4-3-2012
Jackie Workout

1000M Row
50 Thrusters #45
30 Pullups
Fight Gone Bad Workout

Row (30,31,30)
WB 8kg (20,20,20)
SDHP 32,5kg (20,20,20)
PP 32,5kg (20,24,18)
Boxjump 45 cm (20,20,24)
21-15-9 (3 KB) Workout

Thrusters; Goblets; High Pulls 21-15-9

Need a training program?

Burp It Up Workout

Lunges, Elite Situps, Burpees Workout

CFE 2 mile Workout

Cleans plus jerk & tabata dips-sit-ups Workout

WOD Workout

GHD-TTB Workout

9-27-2012 Workout

Jackie Workout

Fight Gone Bad Workout

21-15-9 (3 KB) Workout