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

A Ball Workout

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit
Push Press 2 RM Strength

Push Press 2 RM
Run Bathurst Raceway Workout

One lap of the Mt Panorama circuit
12.1 Workout

7 mins of max burpees
Dedlifts, Hang Power Cleans + I hate running Workout

12 Deadlift 145/225
Run 320m
12 Hang Clean 95/135
Run 320m
12 Deadlift 145/225
Run 320m
Must change your own weights!

Having a bad day today. Didn't sleep well and I think I pulled a muscle in my back whilst sleeping. probably should have scaled this one. Oh well.
Run Bathurst Raceway Workout

One lap of the Mt Panorama circuit
120412 WOD #2 Workout

Push-Press/Pull-Up

10 Reps For 5 Rounds
For Time
"Elizabeth" Workout

21-15-9

Cleans 135/95
Ring Dips
"Isabel" Workout

For time
30 snatch 135/95
Exertion Workout

Skill Work: Muscle Ups. FINALLY got a few more, and pretty good form - not "Turnovers"

5 X 3 Dead Lift (315, 315, 325, 325, 325 lbs)
5 X 3 Bench Press (225, 235, 235, 235, 245 lbs)

Didn't do these for time:

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Floor Press (135, 95)
Windshield Wiper

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Dead Lift (135, 95)
Roll Out

Need a training program?

A Ball Workout

Push Press 2 RM Strength

Run Bathurst Raceway Workout

12.1 Workout

Dedlifts, Hang Power Cleans + I hate running Workout

Run Bathurst Raceway Workout

120412 WOD #2 Workout

"Elizabeth" Workout

"Isabel" Workout

Exertion Workout