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
  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • Trap Bar Walking Workout

    Kettlebell Skills warm up

    HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
    7 rounds
    * This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

    Finisher:
    Every minute on the minute - 30 heavy KB swings for 5 minutes
    *If you don't make the minute you owe a 20 burpee penalty!

  • Trap Bar Walking Workout

    Kettlebell Skills warm up

    HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
    7 rounds
    * This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

    Finisher:
    Every minute on the minute - 30 heavy KB swings for 5 minutes
    *If you don't make the minute you owe a 20 burpee penalty!

  • Feel the burn! Workout

    10 Deadlifts (183 lbs) then 3 Rounds of

    21 Thrusters (55 lbs)

    21 Knees to Elbows

  • Running with Kettlebells Workout

    For Time complete all of the following.  Your score will be your total time from the first 200 until the last rep:

    Sprint 200m

    Rest 2 min

    Run 200m with 2 kettlebells (1 pood)

    Rest 2 min

    Sprint 200m

    Rest 2 min

    Run 200m with 2 kettlebells (1 pood)

    15 Hang Power Cleans (85)

    10 Hang Power Snatch (65)

    5 Rope Climbs

  • Helena Workout

    For time:

    1500m row
    50 KB Swings @ 24 KG
    30 Pull-Ups

    Time 11:33

  • Oly class hell Workout

    4 Rounds for time
    3 hang power cleans 80% of best clean weight (I have a 260 hang power clean and chose 205 for weight on this one)
    6 box jumps 36in box.
    12 t2b
    100m sprint
    3 hang squat cleans
    1:1 rest between rounds

    Rd 1- 3:20
    Rd 2- 3:10
    Rd 3- 3:48
    Rd 4- 3:28

  • ROW / BENCH PRESS Workout

    For time:
    Row 500 meters
    Body weight Bench press, 30 reps
    Row 1000 meters
    Body weight Bench press, 20 reps
    Row 2000 meters
    Body weight Bench press, 10 reps

    Scaled Bench Reps to: 155# (30 reps) 185# (20 reps) 205# (10 reps)

    28:25

  • BandAid Workout

    3 rounds for time:

    20 Thrusters (95)
    50 DU's (150 singles on last set)
    20 HR pushups.
    Did single jump ropes

    No idea what happened. I think I just got overzealous on the DU's and hardheaded. Was only getting sets of 2 and 3 the whole time until I reverted to singles.

  • Max C&J 1 RM Strength

    Max C&J 1 RM