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

1-20-15 Back Squats, Deadlifts, Hng Cleans Workout

Back Squats - 4x185, 4x225, 4x275, 4x305, 4x315, 4x325, 4x350
Deadlifts - 4x225, 4x275, 4x315, 4x365, 4x405, 4x425
4 Rnds - 5 Back Sq (235), 5 DL (315), 5 H Clns (175)
10-19-13 Metcon 1 (Pwr Cln, DU, K2E) & Metcon 2 (Bench Press, Hang Cleans) Workout

Metcon 1:

5 min AMRAP: 5 Power Cleans (155lbs), 24 DUs, 10 K2E

Result - 3 Rnds

Metcon 2:

5 Rnds: 5 Bench Press (185lbs), 5 Hang Cleans (175lbs)
Time - 9:00

1000m row warm up - 3:59mins
Back Squat Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
Strict Shoulder Press Strength

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Medball cleans and more Workout

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
Track (Sprinting Drills, Pole Vault, High Jump) Workout

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drill + 20m Strides (walking skipsx2, high kneesx2, B-skipx2, straight-leg boundsx2, skipsx2)
5x20m Pole Vault Sprinting Drills (walking skipsx1, high kneesx2, straight-leg boundsx2)
Lots of Pole Vault Takeoffs (6-step, no bend)
High Jump Scissor Jump (1.20m, 1.30m, 1.35m, 1.40m)
Some Gymnastics (1 Legless Rope Climb, Max Handstand Hold)
Static Stretching (Cooldown)
Wendler Week 2 Day 3 - Squat Workout

3X185
3X215
10X240 (320)

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Leg mobility afterwards. Had a cold.
Eva Workout

3 rounds of “Eva” (35min time cap)

3 Rounds

800m Run
30 KBS 2/1.5 (mod: silver 1.25)
30 Pull ups (mod: purple band)

Last time we did 3 rounds of Eva was in April. I used the green band/silver KB and was 29:40. Used the same KB this time, dropped to the purple band and finished in 28:55, so PR, yay! KBs were 20/10, 15/15, 12/10/8. Pull ups were 6's and 7's at best, then 2's and 3's at the end. I wanted to drop to ring rows pretty badly, but hung in there and knocked them out.
1-22-15 DUBs, BJs, B Sqts, KBs, Hng Clns Workout

2 Rounds - 50 DUBs, 40 BJs (24"), 30 Body Sqts, 20 KBs (70lbs), 10 Hng Clns (135lbs)
"Oh Boy" Workout

For time:
12 Thrusters 135#
24 ring dip
9 Thruster 165#
18 ring dip
6 Thruster 185#
12 ring dip
3 thruster 205#
6 ring dip

Scaled to: 135, 135, 155, 165

Need a training program?

1-20-15 Back Squats, Deadlifts, Hng Cleans Workout

10-19-13 Metcon 1 (Pwr Cln, DU, K2E) & Metcon 2 (Bench Press, Hang Cleans) Workout

Back Squat Strength

Strict Shoulder Press Strength

Medball cleans and more Workout

Track (Sprinting Drills, Pole Vault, High Jump) Workout

Wendler Week 2 Day 3 - Squat Workout

Eva Workout

1-22-15 DUBs, BJs, B Sqts, KBs, Hng Clns Workout

"Oh Boy" Workout