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

Deadlifts & L-Pullups Workout

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Pack:
Five rounds for time of:
185 pound Deadlift, 7 reps
7 L-pull-ups (sub tuck pull up if unable to L pull up)
WOD 291218 Workout

12' AMRAP
10 Wall Ball
10 Ring Dip
10 Pistol squat alt
3x5 HSC Strength

3x5 hang squat cleans
Aerobic work Workout

20 min
A. 1 min walk/1 min run
111/127
2.7 km
7.36/4.49 min/km
OHS 4x5 Strength

Overhead Squat, four sets of fives.
Dips Strength

Dips: 3 x max reps (weighted, ring dips, box dips etc.)
Snatch Strength

1 rm Snatch
1000 burpees Workout

1000 burpees
1-1-13 Metcon (11's) Workout

Metcon:

11 Exercises, :20 seconds on, :13 seconds off. 4 rounds each of:
-Pushups
-Squats
-Situps
-Pullups
-Box Jumps (24/20)
-Wall Balls (20/14)
-Burpees
-V Ups
-KB Swings (53/35)
-Double Unders (Singles: divide by 4)
-Plank Holds (:20=1 rep)

Reps = 544
Heavy Pullups & 2 short Metcons Workout

Heavy: Pullups (40#)
5434333

Metcon: (12:13)
11-7-5 HSPU
21-15-9 Pullups

Metcon: 50 Burpees for time (3:40)

Need a training program?

Deadlifts & L-Pullups Workout

WOD 291218 Workout

3x5 HSC Strength

Aerobic work Workout

OHS 4x5 Strength

Dips Strength

Snatch Strength

1000 burpees Workout

1-1-13 Metcon (11's) Workout

Heavy Pullups & 2 short Metcons Workout