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

Squat Clean - Double under 7.13.11 Workout

1-2-3-4-5-6-7-8-9-10 Squat Clean (155)

40 Double Unders Between Each Set
Power Clean & HSPU Workout

7 rounds for time:

3 Power Clean (Rx 205/115)
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (45)
Samantha Workout

20minutes AMRAP

100m Sprint
14 DB Thrusters
21 K2E
28 Double Unders

2 rounds + 9 K2E

100 Sit-ups 6:58
Diane Workout

21-15-9

225 Deadlift (155)
Hand-stand Push-ups (modified box)

100 Squats 3:53
Alotta Tabata Workout

ring rows
double unders
wallballs 20 lbs
GHD's
Row for calories
handstand Pushups
1 Mile/ 400 Meter Intervals Workout

3 rounds:
-1 mile, rest 3:00

-400m, rest 2:00

(mile/400)
8:05/1:55
8:13/1:51

Did only two rounds since I'm still getting used to running again!
Burp, Pull, Jump, Sit Workout

WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

Completed in 5 rounds of 5, 10, 15, 20. Used black band for pullups and subbed step ups.
Squat clean + Push press Workout

5-5-5-5-5
07-13-2011 WOD Burpee & HPC Workout

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest
07.12.11 Endurance WOD Workout

25 Toes to Bar
200m Run
50 Pull-ups @subbed ring rows/band due to recovering hands
400m Run
21 Thrusters 65#
800m Run
21 Thrusters 65#
400m Run
50 Pull-ups
200m Run
25 Toes to Bar

Nothing like working out in 90+ degree temps! Makes me feel like I'm back in Miami :)

Need a training program?

Squat Clean - Double under 7.13.11 Workout

Power Clean & HSPU Workout

Samantha Workout

Diane Workout

Alotta Tabata Workout

1 Mile/ 400 Meter Intervals Workout

-400m, rest 2:00

Burp, Pull, Jump, Sit Workout

Squat clean + Push press Workout

07-13-2011 WOD Burpee & HPC Workout

07.12.11 Endurance WOD Workout