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

Grace Workout

For Time:

30 Clean and Jerks (135/95)

55# C&J

Time: 05:03, I think. Can't quite remember, but it was just over 5.
Skinny Fran Workout

21-15-9:
thrusters 45#
pull ups

*taper week so weight was not RX
5RM Overhead Squat Workout

find your 5 rm

100#
Swinging WOD 1 Workout

3 rounds for time:

25 x 16kg dumbell swing right arm
25 x 16kg dumbell swing left arm
10 x 40kg barbell hang cleans
Bike countdown Workout

Ride-21-Ride-15-Ride-9:

Ride 500m
21 x burpees
Ride 500m
21 x push ups
Ride 500m
21 x sit ups
Ride 500m
15 x burpees
Ride 500m
15 x push ups
Ride 500m
15 x sit ups
Ride 500m
9 x burpees
Ride 500m
9 x push ups
Ride 500m
9 x sit ups
Press-Dip-Jump Workout

3-6-9-12-15-18-21 reps for time

Push Press (40Kg)
Ring Dips (Some scaled)
24" Box Jumps
15 Minute AMRAP: 20 pushups, 20 dips Workout

15 Minute AMRAP:
20 pushups
20 dips
Shrinking Gloves Workout

3 Rounds

50 squats
10 ttb
10 hang power clean 135/95
Unknown Wednesday Workout

4 Rounds

400 mt run
5 box jumps
10 pull-ups
15 thrusters 95/65
Deadlifts, DB Push Press, Overhead Lunges Workout

3-3-3-3-3 Deadlift - max 125 lbs

Then….

5 Deadlifts 295/185 - used 105 lbs
7 DB Push Press 45/25 - used 15 lbs
9 Overhead Lunges 45/25 - used 15 lbs
3 Rounds

Need a training program?

Grace Workout

Skinny Fran Workout

5RM Overhead Squat Workout

Swinging WOD 1 Workout

Bike countdown Workout

Press-Dip-Jump Workout

15 Minute AMRAP: 20 pushups, 20 dips Workout

Shrinking Gloves Workout

Unknown Wednesday Workout

Deadlifts, DB Push Press, Overhead Lunges Workout