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

Fight Gone Bad Workout

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Walking lunges, squats, superman Workout

3 Rounds

100ft walking lunges
50 squats
25 superman

8:57
130501 Workout

-Then-
5 Rounds for time:
10 Deadlift 225#
15 Hand Release Push-Ups
20 Air Squats
5-2-13 Deadlifts & Metcon (Push Jerk, T2B, R Rows, J Lunges) Workout

Strength:

Deadlifts - 5x135, 5x225, 5x315, 5x365, 5x405, 5x425

Metcon:

5Rnds - 5 Push Jerks (155lbs), 10 T2B, 15 Ring Rows, 20 Jumping Lunges

Time - 15:40
OHS Lunge ja HSPU Workout

10xHSPU
10xOHS Lunge 40kg
"J.T." Workout

Pre-WOD:
- Find a 1 RM Bench Press (125# PR!!!)
- Find a 1 RM Dead Lift (115#, not a PR)

WOD - For Time:
"JT"
21-15-9
- HSPU
- Ring Dips
- Push Ups
5K Row or Run ... Get Some! Workout

Pre-WOD:
- 10 Min minimum mobility work.

WOD - For Time:
5k Row or Run
Hurry Workout

Pre-WOD
Find a 1 RM Front Squat (160# PR!!!)
Find a 1 RM Back Squat (195#, the same)

WOD
3 RFT
-50 II unders

-20 T2B (did GHD instead)
Snatch & Burp Workout

Pre-WOD
Find a 1 RM strict press (90#, not a PR)
Find a 1 RM jerk (145#, same)

WOD
7 min AMRAP
Snatch (95/65#)
Burpees
3-3
6-6
9-9
12-12
15-15
Etc
OHS/Dips : BSRC Gym Workout

Strength: 5-5-5-3-3-1 OHS 20,25,30,35,40,45 kgs

Metcon:
4 RFT
3 Power Clean 60kgs
6 Dips

Time: 3m 56s

Need a training program?

Fight Gone Bad Workout

Walking lunges, squats, superman Workout

130501 Workout

5-2-13 Deadlifts & Metcon (Push Jerk, T2B, R Rows, J Lunges) Workout

OHS Lunge ja HSPU Workout

"J.T." Workout

5K Row or Run ... Get Some! Workout

Hurry Workout

Snatch & Burp Workout

OHS/Dips : BSRC Gym Workout