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

Crew Workout

Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

WOD: Rows to be completed for time:
-500 m - Sub 1:40
-400 m- Sub 1:20
-300 m- Sub 1:00
-200 m- Sub 0:40
-100 m- Sub 0:20

Don't remember exact times but know my times were all below the various times

Each Row Followed Immediately By 20 Push Ups
Rest As Needed Between Sets

Post WOD: 50 GHD Sit Ups
Ground to overhead Workout

Warmup
3 min row
5 Turkish get ups each side, 15#

Strength/skill
1 rm pull up
28# assist

3 reps E45 for 5 @ 90%
40# assist, fail on last rep of last round

Conditioning
21-18-15-12-9-6-3
Ground to overhead 25#
5 burpees & 30 situps inbetween rounds

22:17 - 0:10 timing inefficiency = 22:07
Johnstown sprint Workout

5-5-5-5-5+ push press at 60% 96 used 100lbs

20 -10
20 push press and 20 burpee pull up
10 push press and 10 burpee pull up
4/25/13 Workout

Squats
Burpees
pushups

10,9,8,7,6,5,4,3,2,1
Jailhouse Triplet Workout

10 9 8 7 6 5 4 3 2 1
Deadlift (115#)
benchpress (65#)
clean squat.(55#)
15:31
Modified 300 Workout

10 Rounds for Time of:

10x Standard Push Ups
10x Crunches
10x Wide Push Ups
10x Heels to the Heavens
10x Heart to Heart Push Ups
10x Roll Up-V Up Combo
4/26/13 Workout

10 pullups - purple band
200 meter run

8 rounds
Open gym Workout

65 pound snatch workout

75 DU
75 swings
75 sit ups

500 meter row
40 cal airdyne
Treadmill Workout

2 mile run
Johnstown sprint Workout

5-5-5-5-16 Push press 125lbs

20 -10
20 push press and 20 burpee pull up
10 push press and 10 burpee pull up

Need a training program?

Crew Workout

Ground to overhead Workout

Johnstown sprint Workout

4/25/13 Workout

Jailhouse Triplet Workout

Modified 300 Workout

4/26/13 Workout

Open gym Workout

Treadmill Workout

Johnstown sprint Workout