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

Front Squat-sit up reverse ladder Workout

21-15-9-3 rep rounds of:
95 pound Front squat
abmat Sit-up
Med ball clean-sprint-grasshopper ladder Workout

10-9-8 etc reps of
16lb medball clean
grasshoppers
“HELEN” Workout

“HELEN”
For Time
3 Rounds of:
Run x 400m
KB Swing x 21
Pullup x 12
Squats & Deads Workout

Backsquat
12x2 @ 230# 65%

Deadlift
12x2 @ 315# (Supposed to be 80%)

Bench
5x5 (EMOM) 135#
5x5 (EMOM) 165#
16 Min AMRAP Workout

7 DB Thrusters @ 25# (15#)
11 Box Jumps @ 24" (20")
100 M Sprint
Tuesday 6/18/13 Workout

Tabata

Row/Airdyne
Shoulders to overhead (65)
Pull ups (jumping)

8 rounds of each, 20 seconds of work followed by 10 seconds of rest. Only 10 second rest between movements. Total reps for score.
6-18-2013 Sprint Intervals Workout

Sprint Intervals:

150m - (rolling start, 5min rest) - 24.5, 21.63, 20.16, 20.95
100m - (rolling start, 6min rest) - 13.16, 13.59, 13.28
Nicole - AF PT Workout

400m run
Max pullups possible

score is amt of pullups
Deadlift 3 RM Strength

Deadlift 3 RM
12811 Workout

Hang Power Snatch
1-1-1-1-1
115, 135, 155, 165, 170

10 min. AMRAP

5 burpee pull ups
10 med ball cleans #20

8 + 1 burpee

Need a training program?

Front Squat-sit up reverse ladder Workout

Med ball clean-sprint-grasshopper ladder Workout

“HELEN” Workout

Squats & Deads Workout

16 Min AMRAP Workout

Tuesday 6/18/13 Workout

6-18-2013 Sprint Intervals Workout

Nicole - AF PT Workout

Deadlift 3 RM Strength

12811 Workout