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

First AMRAP Workout

9 Deadlift (65 lbs)
12 Push-Ups (Hand Release)
15 Box Jumps

You completed 5 rounds plus all 9 deadlift in 10 mins.
Grace Workout

Grace Rx
Couplet of 5 squat Snatch followed by 10 Toes to Bar Workout

For about 20 minutes keep on moving to do repeats of the couplet:
5 squat snatch + 10 toes to bar
I always enforce technique of number of reps with Olympic lifting. I think it can be used for conditioning also, but I don't want to ruin what I've put into those Olympic movements by starting to mess up the technique for the sake of speed and repeats. I'm not there yet.
As Rx for men would be 135 lbs, but I used 115 lbs and it was a good weight to use for sets of 5 repeating.
DT Imported Workout

5 Rounds for Time

12 Deadlifts 155/105

9 Hang Cleans 155/105

6 Push Jerks 155/105

I think I beat my PR by about 40 sec.
Swing Workout

150 kettle bell swing @ 16kg for time
Dumbbell Squat Clean Skills Strength
- Heavier than the weights of WOD!
Max bench etc Strength

max bench press
push ups 2x20
bodyweight row on barbell+reverse fly 4x8-12
snatch pull 3x10
pystyp+pystysoutu+v-ups 3x10-15
squats Strength

back squats
front squats
sldl
kbs+abs
Friday WOD Workout

10 x Clapping Push ups
30 x Box Jump
20 x Pull ups
10 x Clapping Push ups
30 x Sit-ups
20 x Swings
10 x Clapping Push ups
30 x Burpees
20 x Toes to Bar
100 x Double Undres
Wod 16.5 Workout

5 power cleans @90kg
7 box jumps @double ladies box
9 russian swings @32kg

5 rds for time

Need a training program?

First AMRAP Workout

Grace Workout

Couplet of 5 squat Snatch followed by 10 Toes to Bar Workout

DT Imported Workout

Swing Workout

Dumbbell Squat Clean Skills Strength

Max bench etc Strength

squats Strength

Friday WOD Workout

Wod 16.5 Workout