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

12.10.2012 Workout

Backsquat
6x 245#
6x 255#
6x 265#7

Deadlift
5x 405#

5 rounds for time
7x cleans @155#
3x muscle ups
C2B Workout

5x4, 60sec rest
Pause overhead squats Strength

Focus: Pause Overhead Squat 5x1

5 second Pause in the hole. Add weight each round.

Metcon: 3 RFT

10 Hollow Rocks

20 MB Sit Ups 20/14

30 Russian Twists 20/14

20 Back Extensions

10 V Ups

Score: Time
11-5-15 Sprints (60m, 150m) Workout

60m - 7x60m - 7.85, 7.43, 7.41, 7.35, 7.45, 7.38
150m - 1x150m - 20.88
WOD Workout

For time, fast and heavy:
21 dumbbell/KB thrusters
Run 400 meters
18 DB/KB thrusters
Run 400 meters
15 DB/KB thrusters
Run 400 meters
pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets.
Olipahan se Workout

5 kierrosta

500m soutu
15 ilmakyykkyä
13 boksille askellusta
10 vatsarutistus+ seinäpallo
Run Workout

7 miles around riverwalk
11.10.2012 Workout

Hang power clean
3x 135#
3x 155#
3x 185#
1x 205#
1x 215#
1x 225#
1x 235#

Push Press
2x 165#
2x 170#
2x 175#
1x 175#

4 rounds for time of
30x double unders
15x squat thrust
3x deadlifts @ 185#
28 juin 2018 Workout

Toutes les 3 mins sur 12 min
400m run
10 Power clean
10 Kipping pull up
Lappset WOD 13 Workout

AMRAP 5

10 box jump
5 strict toes to bar

Need a training program?

12.10.2012 Workout

C2B Workout

Pause overhead squats Strength

11-5-15 Sprints (60m, 150m) Workout

WOD Workout

Olipahan se Workout

Run Workout

11.10.2012 Workout

28 juin 2018 Workout

Lappset WOD 13 Workout