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

3-7-14 Wendler (Back Sq & Front Sq) Workout

Wendler:

Back Squat - 2x215, 2x245, 2x275, 3x300, 3x320, 3x340
Front Squat - 2x215, 5x235, 3x250, 1x265
DU Helen & OHS Workout
1. For Time 50 Double Unders 21 KBS @ 53# 12 Pull Ups
14:40
1. Overhead Squat 7x3 95# (105# Fail)
40 day program - day 4 Workout

2x5
front squat- 155,165
press-125,125
deadlift-275,275
farmers carry -80#x2

row. 1 min, rest 3 min x4
030514 Workout

Strength

Back squat 5.5.5 @ 125

Banded good mornings 3x20 @ red
Goblet lunges 3x10 @ 25

Met-con

8 min Cindy
5 pull ups (blue)
10 push-ups
15 air squats

5R + 18
Open WOD 14.2 Workout

0-3min
2rds
10 OHS 95#
10 C2B
3-6min
2rds
12 OHS
12 C2B
6-9min
2rds
14 OHS
14 C2B

Made it through 133 reps
030614 Workout

Met-Con

5 RFT
4 Wall Climbs - Rx
8 Power Snatches @ 45
12 Lateral Box Jumps @ 20 in (Rx)

Time: 15:30
030714 Workout

Strength - Max Lower
1. Sumo Deadlift - 5.5.5
Warm up: 95, 115, 135
Work Sets: 155, 155, 160

2a. Front Rack BB Lunges - 3x12 @ 85
2b. Glute-Ham BB Bridges - 3x10 @ 95

3a. Supermans 4x20
3b. Turkish Get Ups 4x4 (2e/s) @ 18
3-9-14 Sprint Intervals Workout

Sprint Intervals:

60m intervals - 12 x 60m - on track - rolling start - 8.00 - 8.30 - on curve - 2 min rest between reps
Row, Push-ups Workout

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups
Thruster, HPC Workout

Five rounds for time of:

95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps

Time 6:26

Need a training program?

3-7-14 Wendler (Back Sq & Front Sq) Workout

DU Helen & OHS Workout

40 day program - day 4 Workout

030514 Workout

Open WOD 14.2 Workout

030614 Workout

030714 Workout

3-9-14 Sprint Intervals Workout

Row, Push-ups Workout

Thruster, HPC Workout