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

Second Round of 5/3/1-squats 1st week Workout

5x125
5x145
5+x165

5+x165 = 15 reps
Thruster, Pull, Run Workout

Pre WOD:
5x2 Thrusters (went up to 155 lb.)

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups (3 kipping, 7 jumping)
-100m Sprint

7 rnds + 5 thrusters

Alternated workout with partner.
1-23-12 Skills Day Workout

OH Squats:

Technique and form training - 1x5x100lbs, 1x5x100, 1x6x100, 1x7x100, 1x8x100, 1x9x100, 1x10x100

DU practice - Much room to improve
SUs - 10 sets - 60-80 reps per set
23.2. Strength

push press
5-5-5
50-40-30-20-10 WOD Workout

50 toes to bar
40 box jumps (24")
30 burpees over bar
20 SDHP
10 OH squat
23.2. Workout

15min AMRAP of
45 sit ups
30 single arm db hang clean n jerks
15 goblet squats
2 Front Squats and a jerk Strength
5 heavyish rounds of:
- 2 Front squats
- 1 Split jerk
For weight
Thruster, Pull, Run Workout

Pre WOD:
5x2 Thrusters (165)

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint
Thruster, Pull, Run Workout

Pre WOD:
5x2 Thrusters - 65#

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint
Nancy Workout

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

Need a training program?

Second Round of 5/3/1-squats 1st week Workout

Thruster, Pull, Run Workout

1-23-12 Skills Day Workout

23.2. Strength

50-40-30-20-10 WOD Workout

23.2. Workout

2 Front Squats and a jerk Strength

Thruster, Pull, Run Workout

Thruster, Pull, Run Workout

Nancy Workout