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

4/31/13 WOD Workout

15 Burpees
10 KB Swings, 10 T2B
9 KB Swings, 9 T2B
8..7...6...5...4...3...2...1
15 Burpees

11:30 @ 35 #s
4/31/13 Clean & Jerk - 98# Workout

5 sets of 3 - worked up to 98#
5/2/13 WOD Workout

8 rounds

5 ring pushups
10 deadlifts (95#)

8:44
Muscle & Power, AV 1 Strength

Front squat 8-8-6-6 reps
5/3/13 WOD Workout

20 min AMRAP

5 Pull ups (blue band)
10 Push Press 65#
15 Walking Lounges

6 + 19
5/4/13 Community WOD Workout

Windi and Chip

As a team:
80 Wallballs - 12#
70 KB swings- 35#
60 Jumping Pullups
50 Burpees

While teammate is working - the other is in a ring hold
5/6/13 WOD Workout

9' AMRAP

7 T2B
9 Hand release push ups
12 Squats

7 + 10
5/8/3 WOD Workout

5 rounds for time

200 meter run
15 push press - 55 #
10 pistols

Didn't finish before 15 min cap was up
Morning Fasted Row Workout

18 minutes SIT Row
2.5 mins easy/.5 min sprint
Snatch Gaser Workout

Mobility work- SMR on hamstrings and glutes mostly
1000m row, easy to warm up
Snatch Drills with broomstick

3RFT
Run 800m (RX in a 10lb weighted vest)
20x Snatch @ 55lbs
10x OH Squat @ 55lbs

Bonus
21-15-9 Skin The Cat
9-15-21 Burpees

Need a training program?

4/31/13 WOD Workout

4/31/13 Clean & Jerk - 98# Workout

5/2/13 WOD Workout

Muscle & Power, AV 1 Strength

5/3/13 WOD Workout

5/4/13 Community WOD Workout

5/6/13 WOD Workout

5/8/3 WOD Workout

Morning Fasted Row Workout

Snatch Gaser Workout