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 / Handstand PU / 25 DU Workout

Strength: Clean, 3-3-3-3 (70%) Bonus* Clean Pulls 3-3-3-3 (heavy) WOD 5 Rounds for Time: 3 Front Squats (70%) 5 Handstand Push Ups 25 Double Unders

Cleans: 135 x 4
11:15
Clean deadlift 10 x 3 Strength

Ten sets of three clean DL, form like in clean pulls. Open chest, arch back and press with feet.
Deficit RDL 3x10 Strength

Saa olla raskas. 10cm koroketta jalkojen alle.
EMOM and 15-12-9 Workout
Choose a Squat… (approx 10-15 minutes) Back, Front or Overhead Work up to a pretty heavy double Then…

8 min EMOM of:
3 Chest 2 Bar pull-ups
3 Burpee Box Jump Overs 24/20 with clock still running,

begin following at 10:00 mark: 15-12-9 of:
C2B pull-ups
Burpee Box Jump Overs
400m Run after each Round
- See more at: http://crossfitcsa.com/2013/12/03/tuesday-12313-crossfit-csa-wod/#sthash.NZynDqK5.dpuf
Oly Lifting (Snatch, C&J, Push Press, Back Squat) Workout

Weightlifting
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx2+1 Fail)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2, 87kgx2)
5-4-3-2-1 Push Press (50kg, 55kg, 60kg, 65kg, 70kg)
5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts
2x10 Strict T2B
Track (Hurdle Drills, Sled Resisted Sprinting Drills, Long Jump, Sled Resisted Sprints, Rope Resisted High Knees/Bounds & Jumps) Workout

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
8x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
About 10 Long Jump Pop-ups (16 steps)
4x40m 5kg Sled Resisted Controlled Sprints
6x40m Rope Resisted High Knees & 20 High Knees
6x40m Rope Resisted Alternating-Leg-Bounds & 20 Double Leg Jumps
Gymnastics (Some Handstand Holds, 5 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)
10.8.2019 Session one Workout

Run 10k
Fight Gone Bad Workout
FIGHT GONE BAD
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:
1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)
result: 250
3rnds10pc+20wb Workout

10 power clean 50kg
20 wallball 20lbs
Amrap 12 x 2 Workout

Amrap 12:
300m row
20 box over jump

5min rest

Amrap 12:
100m Farmer's run 60-70%
20 kb faced burbee

Result is sum of both Amraps

Need a training program?

Front Squat / Handstand PU / 25 DU Workout

Clean deadlift 10 x 3 Strength

Deficit RDL 3x10 Strength

EMOM and 15-12-9 Workout

Oly Lifting (Snatch, C&J, Push Press, Back Squat) Workout

Track (Hurdle Drills, Sled Resisted Sprinting Drills, Long Jump, Sled Resisted Sprints, Rope Resisted High Knees/Bounds & Jumps) Workout

10.8.2019 Session one Workout

Fight Gone Bad Workout

3rnds10pc+20wb Workout

Amrap 12 x 2 Workout