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

row and bench Workout
5 RFT:
- 500m Row
- 15 Bench press #135
Deadlift and overhead squat Workout
21-15-9:
- DL #225
- Overhead Squat #95
Tabata Workout

Burpees-4
Box Jumps-3
Ab Mat Situps -10
Sumo Deadlift KB High Pull-4
GHD Back Extensions-4
Toes to Bar-5

Total 31
GW Back Squat & HSPU Workout

4 rounds:
5 Back Squat (60, 65, 70, 80kg)
6 HSPU
Karen Workout

150 Wall Ball 10' #20
HSPU/SDHP/Muscle Up Workout

Back squat (SDHP stance)
3-3-3-3-3-3
135,135,225,185,185,275

12min EMOM
3 HSPU
5 SDHP 115#
2 Muscle Ups

Made it through 3rds on the rings w/ full muscle ups. After that I had to work in the bar muscle ups.
Mainsite WOD 10/10/12 Workout

Push press

3x3x3x3x3x3x3

135
155
165
175
180f x2
180f x2
175f x2
Jackie Workout

Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

A little friendly competition on this one helped me bigtime.
100's Workout

For time:

100 reps of:
Pull-ups
Push ups
Sit ups
Squats
Recovery Day or "Carrie" Workout

Recovery Day:
10-20 minute run
-mobility
- Tabata Sit Up
- GHD
Or
Carrie: 3RFT-
-10 Dead Lift (225/155)
-10 Bar Facing Burpee
-29 Wall Ball Shot (20/12)

225 was too much for me... my back was feeling it so I skipped the last set and a half of deadlifts and went back after the WOD and finished out at 185

Need a training program?

row and bench Workout

Deadlift and overhead squat Workout

Tabata Workout

GW Back Squat & HSPU Workout

Karen Workout

HSPU/SDHP/Muscle Up Workout

Mainsite WOD 10/10/12 Workout

Jackie Workout

100's Workout

Recovery Day or "Carrie" Workout