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
  • Pull-ups - Push Press - Push-ups Workout

    Pre-WOD
    • 5k (24:14)

    WOD (15-12-9-6-3)
    • Pull-ups
    Push press (90 lbs)
    Push-ups

    Post-WOD
    • 100 sit-ups

  • Track (Hurdle Drills/Jumps/Runs/Sprints, KB Throws, Strides) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
    6x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2)
    6x4 Hurdles Runs + 3 Hurdles Runs (0.91mx2, 1.00mx2, 1.07mx2)
    3x1 Hurdle Sprints at 1.00m
    3x2 Hurdles Sprints at 1.00m (5-step)
    10x3 Hurdles Sprints over 30m at 1.00m (5-step + 3-step) (5.20 seconds - 5.50 seconds)
    6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
    4x80m Easy Strides on Grass
    Gymnastics (Handstand Holds, 10 BW Pullups + 5-4-3-2-1 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • MGW W AMRAP power snatch, OHS, deadlift, burpee over bar, run Workout

    Strength:
    E2MO2M 14min
    3 reps power snatch (70/80%) (hice 5 con 45 y 2 con 50kg)
    WOD
    In team of 2 AMRAP 18
    5 ohs 40kg
    5 power Snatch 40kg
    10 deadlift 40kg
    10 burpees over bar
    run 200m
    (hicimos 9 rondas)

  • Onerous Workout

    "Onerous"
    (of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

    Pre-WOD:
    5x3 Back Squat

    WOD - For Time 20Min EMOM switching
    10 Rounds of the following
    - 15 Wall Balls (20#,15#) RX
    - 3 Clean & Jerks (155#,105#) started with 85# dropped to 65#

    Post:
    Snatch Work- 3 position snatch at 55#

  • amrap Workout

    25 burpees

    then
    5 chins
    10 push-ups
    20 leg raises

    20 min amrap

    then 4x8 floor press

  • Home - SB complex Workout

    35# SB
    KB swing
    Front Squat
    Press
    Snatch

    2x, 3x, 5x, 10x, 5x, 3x, 2x

    time: 9:47

    oblique work

  • 12/18/2013 - FS, Row, Reverse Lunges, KB Snatch, BJ Workout

    A) Front Squat 3-4x3 @ 30X1; rest 2 min (heavier than 12/13)
    SCORE: 300
    +
    For time:
    - 1,000m row
    Rest 1 min
    3 rounds of:
    - 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
    - 12 KB snatches (heavy)
    - 12 box jump step downs (24/20)
    Rest 1 min
    - 1,000m row
    SCORE: 16:33

    *try and match row times
    *pick steady pace to grind through this one
    *frontward and/or unweighted lunges are ok if reverse are unattainable
    *snatches can be broken up however if needed, 12 total per round

  • Swiftly Workout

    Pre-WOD:
    -5X5 Bench Press - 135-275#
    -2 Man 2K Row For Time
    -50 GHD Sit Ups or 50 T2B

    WOD - For Time
    40-30-20-10
    -Push Ups
    -Double Unders

    Decided to do the full 2k row by myself - tried for sub-7:00 but ended up at 7:06 (1:46 pace) - was too aggressive at first hit 1:19 pace at one point but wore myself out. I was garage for the rest of the WOD.

  • Track (Hurdle Drills, Pole Vault) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    Some Pole Vault Sprinting Drills (high knees, B-skip, straight-leg bounds, jumping skips, walking skips)
    Pole Vault Plant Drills (10 reps)
    Pole Vault Jumps (6-steps, 22-steps)
    Gymnastics (2x3 Rope Handstands + 1 Rope Climb, Some Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU)
    Static Stretching (Cooldown)

  • couplet rounds of rebounding box jumps x 10-12 & dumbell single arm snatch x 5 each arm Workout

    I did rounds of the following, increasing the weight for the dumbell snatch and the height of the box almost each round until the end and I used that for 2-3 rounds.
    35 lbs, 40, 45, 50, 55, 60, 60, 60
    I was doing about 10-12 rebounding reps for the box jumps. I got probably about 32-34" for the box jumps, but stopped with increasing the height and the weight to work on fast reps and keep good solid form. each round was a bit taxing but not too bad. It was not a winded workout, but my legs were tired for sure.