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

5-31-12 WBs-KBs & HC, DU, BP, DU Workout

Metcon 1:

3 Rnds: 20 WBs (20lbs), 30 KBs (53lbs)

Time: 7:56

Metcpn 2:

5 Rnds: 5 HCs (185lbs), 30 DUs, 5 Bench Press (225lbs), 30 DUs

Time: 22:56
Hero ‘Sinterklaas’ Workout

Hero ‘Sinterklaas’
AMRAP (As Many Reps As Possible)
in 6′ of
7 Thruster (KB/DB/Plate)
7 Med Ball Cleans

>> 3r+6

Rust 2′

AMRAP 6′
7 Wall Balls
7 SDHP

>> 6r+7
3 x 100 cal assault bike Workout

3 x 100 cal assault bike

3 min rest
rennen&PullU/PU/Sq Workout

AFAP (As Fast As Possible)
4 rounds of
400m Rennen
3x
5 Pull Ups
10 Push Ups
15 Squats

timecap 25''

3r +400
sandbag runRingD/Burpees Workout

AMRAP (As Many Rounds As Possible)
in 16′ of
200m Sandbag Carry
10 Ring Dips
10 Plate Burpees

>> 3r+200+3
1 hour biking Workout

center-home
WOD 20/15/10 15min Workout

5 rounds for time
20 Box Jump
15 burbees
10 OHS with stick
Time cap 15 min
8-14-15 Sprints/Hills Workout

Sprints - 150m - 3x150m - 26, 24, 22
Hills - 20x20m
Jackie Workout
- 1000 Meter Row
- 50 45lb Thrusters
- 30 Pull-ups
Gave our poor rower some love on this one today, it did not return the favor. Always a sneaky, hard workout. 5:49 RX
6-6-15 Sprint Intervals Workout

150m sprints - 3x150m - on track - 24, 22, 22
100m sprints - 2x100m - on track - 14.7, 14.3

Need a training program?

5-31-12 WBs-KBs & HC, DU, BP, DU Workout

Hero ‘Sinterklaas’ Workout

3 x 100 cal assault bike Workout

rennen&PullU/PU/Sq Workout

sandbag runRingD/Burpees Workout

1 hour biking Workout

WOD 20/15/10 15min Workout

8-14-15 Sprints/Hills Workout

Jackie Workout

6-6-15 Sprint Intervals Workout