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

Bench Press Strength

5 x 5
Jerk Balance Strength

Three sets of:
Jerk Balance x 3 reps
Rest as needed
Oly Work & Mountain Dog Glute Accessory Workout

600m run warm up
15 minutes stepmill intervals

100 OH Walking Lunges (held pvc pipe overhead in external rotation)

Snatch Assistance:
OH Squat 5x5 / 45-45-45-55-55lbs
Pressing Snatch Balance 3x5/ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch
1x10 (15lbs)
1x8 (20lbs)
1x6 (25lbs)
1x4 (30lbs

3 Rounds:
Inverted Row 10x
Diamond Pushups 10x

Wide Stance Sumo Squat 5x5 @ 135lbs
Good Morning 3x10 @ 65lbs superset with 20 Lunge Jumps
Lying Hamstring Curl 50x
Reverse Hyperextension 3x10
C2B, HSPU and run. Workout

For time (85 % of max effort):

5 rounds

10 C2B
10 HSPU
200 m run
Weighted push up 2 x max sets. Workout

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla kolmen minuutin palautuksella.
Squat Pyramid Strength

6-5-4-3-2-2-1-2-3
Shoulder press 1-5RM. Strength

Shoulder press up to max set of 1-5 reps.
Max rep weighted (45lbs) chinups. Workout

Ultimate back blast movement.
11.13.12 CFW WOD Workout

WOD:

75 G2OH 75/45

25 DU

50 G2OH 95/65

50 DU

25 G2OH

75 DU
Squat Clean 2MR Strength

Find squat clean 2rep max in 15min

Need a training program?

Bench Press Strength

Jerk Balance Strength

Oly Work & Mountain Dog Glute Accessory Workout

C2B, HSPU and run. Workout

Weighted push up 2 x max sets. Workout

Squat Pyramid Strength

Shoulder press 1-5RM. Strength

Max rep weighted (45lbs) chinups. Workout

11.13.12 CFW WOD Workout

Squat Clean 2MR Strength