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

Lieutenant Murp Workout

For time:
1 Mile Run
100 Pushups
200 Situps
300 Squats
1 Mile Run

Scaled to half the wod:
1 Mile Run
50 Pushups
100 Situps
150 Squats
21-15-9 HSPU & K2E with 200m run Workout

21 HSPU
21 Knees to Elbows
200m run

15 HSPU
15 Knees to Elbows
200m run

9 HSPU
9 Knees to Elbows
200m run
OHS, Pull Ups, Double Unders Workout

OHS, Pull Ups, Double Unders
Row + Power clean + muscle up + ring dip + squat clean + clapping push up Workout

1000m Row
3 Rounds
• 10 Power Cleans (95)
• 3 Muscle-ups (got 1 first round, 2 second round, 1 third round) - then ring dips
1000m Row
3 Rounds
• 10 Squat Cleans (95)
• 10 Clapping Push-ups
1000m Row
Snatch RM Workout

Build to 1RM.
Clean and Jerk RM Workout

Build up to 1RM.
Pistols benchmark Workout

Max unbroken Pistols - Once you start the other leg must stay off the floor. Contact with the ground at any point ends the set. You can rest as needed between sides.
Metcon tons of presses Workout

20 Strict Presses, 135/95
30 Push Presses, 135/95
40 Push Jerks, 135/95
no racks. everything is taken from the floor.
Front Squat Workout

Front Squat
3s pause at the bottom of the squat
5-5-3-3-1-1-1
135-155-185-225-275-285(f)-275
Week 7 Day 2 Workout

WOD:

5 Rounds
12 push press
20 back squats
*both with 95lb barbell

Push Jerk
185x3 190x3 200x3 205x3

Need a training program?

Lieutenant Murp Workout

21-15-9 HSPU & K2E with 200m run Workout

OHS, Pull Ups, Double Unders Workout

Row + Power clean + muscle up + ring dip + squat clean + clapping push up Workout

Snatch RM Workout

Clean and Jerk RM Workout

Pistols benchmark Workout

Metcon tons of presses Workout

Front Squat Workout

Week 7 Day 2 Workout