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

Sprint Team WoD Workout

Run 30 laps Cypress court, team of 3 for time
Murph Workout

1 mile
100 Pull-ups
200 Push-ups
300 Squats
1 mile

(used bands for pull-ups)
Back Squat (Wendler week 2) Strength

3x70%
3x80%
3+x90%
Barbell survivor Workout

50 deadlifts
50 burpee over bar
50 frontsquats
50 Abmat situps
50 Walking lunges with barbell
50 box step ups barbell

Women 50kg
Men 60kg
Aerobic work + mobility Workout

60 min
A. Easy row for 40 min, NB only
134/149
7893 m, 2.32.0/500 m
B. Mobility work for 20 min
07.15.11 WOD Happy Friday! Workout

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood (did 18kg.... no 16kg left)

200m Run

20 Front Squat 135/95 (HARD!)

200m Run

20 Burpee

200m Run

20 Pull-up

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run
ALK: takakyykky, 5x6 60% Strength

takakyykky, 5x6 60%, 20min
Assault bike, Deadlifts, prowler push and sandbag carry Workout
5 RFT
- 20 Cals Assault bike
- 10 Deadlifts 100kg
- 30 m. Prowler push 100kg
- 30 m. Sandbag carry 70kg, front loaded
Clean and Jerk Max +Row Workout

"Clean and Jerk Max"
For Weight:
Clean & Jerk 5,5,5,5,5

For Distance:
10 Minute Row

C&J: 95,115,135(1), 135(F),125
Row: 2413
Every 90 sec for 5 rounds Strength

Every 90 sec for 5 rounds

3 hang power clean

Need a training program?

Sprint Team WoD Workout

Murph Workout

Back Squat (Wendler week 2) Strength

Barbell survivor Workout

Aerobic work + mobility Workout

07.15.11 WOD Happy Friday! Workout

ALK: takakyykky, 5x6 60% Strength

Assault bike, Deadlifts, prowler push and sandbag carry Workout

Clean and Jerk Max +Row Workout

Every 90 sec for 5 rounds Strength