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

Run Amuck Workout

3X: 200 meter run & 10 HSPU (subbed clapping push ups)
2X: 200 meter run & 20 Ring Dip
1X: 200 meter run & 30 Burpee
100 swings Workout

kb 16 kg.

Completed the WOD with
30x20x10 weighted sit ups
30x20x10 pull ups

Cycling for 10 mins pre and post WOD.
Mainsite 9/16/11 Workout

35 double unders
200yd. Run

5 RFT

8:00

Then:
3 rounds not for time:
Shoulder Press 5
Push Press 5
Push Jerk 5
@ 95,100,105lb.
Frenzy Workout

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
- 5 KB Swings (53/35)@ top of every minute
- 100 Sit Up
- 10 Double Under @ top of every minute
Grace Workout

For Time: 30 Clean & Jerk (135/95)
Back Squats Workout

Back Squats
5-5-5-5-5
Post the highest weight you make it up to.
9/16/11 Workout

WOD:

Row 2k then without resting–

21-15-9 reps for time of:
Push Jerks (115, 80)
Ring Dips

Barbell Hops (over and back = 1 rep)
Run Amuck Workout

3X: 200 meter run & 10 HSPU (box)
2X: 200 meter run & 20 Ring Dip
1X: 200 meter run & 30 Burpee
Running chipper Workout

For time:
400m run
20 TTB
400m run
20 wall ball (20#)
400m run
20 pull up
400m run
20 KB swings (1.5pd)
400m run
20 med ball cleans (20#)
400m run
50 burpees
Run, Sit-Ups, Supermans, Run Workout

For time...

Run 1 mile
100 Sit-ups
100 Supermans
Run 1 mile

Mix and match supermans and sit-ups as needed.

Need a training program?

Run Amuck Workout

100 swings Workout

Mainsite 9/16/11 Workout

Frenzy Workout

mobility: Foam Roll, Lax Ball, Stretch

Grace Workout

Back Squats Workout

9/16/11 Workout

Run Amuck Workout

Running chipper Workout

Run, Sit-Ups, Supermans, Run Workout