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

The Hollaback Workout

WOD:

800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M Run
Snatch Practice Workout

(Worked on dropping all the way down for each snatch)
35x6
45x6
55x6
65x6
75x6/6
85x6/6
95x6/6
Clean and squat Strength

Clean and squat 5x5x5x5x5
swim laps Workout

swam laps in pool for 15 minutes
3.5 Mile run around JAF Workout

3.5 Mile run around airfield
10.2.2014 Workout

Rowing WOD:

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

Strength WOD:

7×1 Deadlift

Heaviest load 3×10 DL

Conditioning WOD:

*"Annie"
50-40-30-20-10
DU
AbMat

*21-15-9

HSPU
Push-ups
Dumbbell downfall Workout

5 rounds of (with 45/22.5 kg dumbbells)
5 man makers
10 dumbbell lunges
15 TTB
20 kcal assault bike (or rower)
Floor Press 6 x 10 Strength

Floor Press 6 times 10
6-9-2011 Workout

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Under

45 Sit Up

400 Meter Run
400m Sandwhich Workout

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Unders

45 Sit Up (ab mat with soles together)

400 Meter Run

Need a training program?

The Hollaback Workout

Snatch Practice Workout

Clean and squat Strength

swim laps Workout

3.5 Mile run around JAF Workout

10.2.2014 Workout

Dumbbell downfall Workout

Floor Press 6 x 10 Strength

6-9-2011 Workout

400 Meter Run

45 Sit Up

400m Sandwhich Workout

400 Meter Run

45 Sit Up (ab mat with soles together)