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

Track (Hurdle Drills, Long Jump Approach, Shotput) Workout

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)
3x10 Bar Muscle-Up Strength

Bar MU WOD for strength
Back squuat Workout

Max bench press: 5-5-3-3-1-1
Back Squat (3RM and 3x2 @ 90%) Strength

Back Squat: Find 3RM, 3×2 @90% 3RM
WOD: Snatch and Cindy Workout

12min AMRAP
2 Snatches (70-75% 2RM)
3 Rounds of Cindy…
(5 Pullups, 10 Pushups, 15 Squats)
Pre-14.2 Workout
Mobility / Recovery In Preparation for 14.2
- Stretching & Mobility Work
- 3x1000M Rows For Time Note: Not all out sprint for time on rows, work up a good pace and get some good sweat going.
Yoga at 5:30
kettle bell swings, box jumps, wall balls, press, squat Workout

kettle bell swings, box jumps, wall balls, press, squat
chest to bar pull ups, overhead squats Workout

chest to bar pull ups, overhead squats
row, situps, squats, push ups, pull ups Workout

row, situps, squats, push ups, pull ups
toes to bar, box jumps, push press Workout

toes to bar, box jumps, push press

Need a training program?

Track (Hurdle Drills, Long Jump Approach, Shotput) Workout

3x10 Bar Muscle-Up Strength

Back squuat Workout

Back Squat (3RM and 3x2 @ 90%) Strength

WOD: Snatch and Cindy Workout

Pre-14.2 Workout

kettle bell swings, box jumps, wall balls, press, squat Workout

chest to bar pull ups, overhead squats Workout

row, situps, squats, push ups, pull ups Workout

toes to bar, box jumps, push press Workout