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

3/30/17 Strength

Deadlift
5 @ 65
5 @ 75
3+ @ 85
Snatch Pull 4x2 Strength

Snatch Pull, 4 sets of 2's
EMOM // PROWLER PUSH PRESS BBJ Workout
EVERY MINUTE ON THE MINUTE
(3 ROUNDS // 9 MINUTES)
- 1 MINUTE: 20M PROWLER PUSH 100KG ADDED
- 2 MINUTE: 5 PUSH PRESSES 60KG (NO RACK)
- 3 MINUTE: 5 BURBEE BOX JUMPS 24"
Rest & active recovery Workout

30 min walking
GHD situps 3 x 10 Strength

GHD situps 3 x 10, 1 min rest
Air squats, Deadlifts and ropeclimbs Workout
20 min amrap
- 20 Air squats
- 10 Deadlifts 100kg
- 2 Legless Ropeclimbs
30/01/2017 Workout

Weekly challenge. Using 50 minutes a day, 50 burpees, 40 push ups, 30 pull ups, 20 ring dips, 10 wall climbs. Repeat losing a tenth each round, so 45/36/27/18/9 then 40/32/24/16/8 and so on. Got to 14 burpees on 4th round.
HSPU’s Flight Simulator Workout

For time
10-20-30-40-50-40-30-20-10
5-10-15-20-25-20-15-10-5

Dubs Unbroken
HSPU&Barbell Hang Pull
Team WOD Workout

Team of 4
1 Pair working, all run/row.

800m Row
75 Sync. Thrusters @20kg
800m Row
75 Sync. DB Snatch @22.5kg
800m Row
75 Sync. DB OH Lunge @22.5kg
800m Row
10 min emom Workout
1. Snatch drop
2. 2 high hang squat snatch

Need a training program?

3/30/17 Strength

Snatch Pull 4x2 Strength

EMOM // PROWLER PUSH PRESS BBJ Workout

Rest & active recovery Workout

GHD situps 3 x 10 Strength

Air squats, Deadlifts and ropeclimbs Workout

30/01/2017 Workout

HSPU’s Flight Simulator Workout

Team WOD Workout

10 min emom Workout