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

Push-ups, Pull-ups, Sit-ups, Air squats Workout

2 rounds of

90 sec max reps games pushups
90 sec rest
90 sec max pull ups
60 sec rest
90 sec max reps sit ups
30 sec rest
90 sec max air squats

total: 168 first round + 162 = 330
Hang power snatches, box jumps, Hang squat snatches, runs Workout

5 rounds for time:

3x hpc 65#
6x box jumps (30/24) I did 24 because my heel is screwed
200m run
3x hsc 65#
6x box jumps

16:05
House Box Workout

Strength:
Squat Cleans: 1-1-1-1-1-1-1

WOD: House Box (Grayson named the WOD)
1-2-3-4-5-4-3-2-1
Squat Cleans (75% of 1 RM)
Lateral Burpees
Sandbag Get-Ups (70#/50#)
Wow Workout

Pre-Wod
1RM Benchpress (#95)
5x 75%: #70
3x 85%: #80
1+ 95%: #90 - did 2
Tried to do #100 but failed

Metcon: For Time
-21 DB Snatch R (#45/25)
-21 Burpee
-21 DB Snatch L
-15 DB Snatch R
-15 Burpee
-15 DB Snatch L
- 9 DB Snatch R
- 9 Burpee
- 9 DB Snatch L
WOW Workout

Pre-Wod
1RM Benchpress (#95)
5x 75%: #70
3x 85%: #80
1+ 95%: #90 - did 2

Metcon: For Time
-21 DB Snatch R (#45/25)
-21 Burpee
-21 DB Snatch L
-15 DB Snatch R
-15 Burpee
-15 DB Snatch L
- 9 DB Snatch R
- 9 Burpee
- 9 DB Snatch L
Box Jump (with stutter step start) Workout

Inverted Rogue box with 3 45# plates (bumpers, not Rogue) on top.

Could stutter-step up to it for this one. Need to work on going out a little further so that you can land on top better.
Back Squats with CF402 WOD Workout

EMOTM back squats x3
225# after 6 mins then jumped into deadlifts at 135 then 165 to prep for the wod.

WOD
5 RFT
15 OH Lunges with 45lb plate
12 T2B
9 Deadlifts 165
6 Burpees
CFVB Metcon Workout

5 rounds for time:

20 abmat situps
15 kettle bell swings 1.5 pood
10 pullups
200m run
Flipped! Workout

3 Rounds:

100M Tire Flip #270 Tire
100M Sled Drag #90
Lifting Day Workout
Warmup
400 m Run
2x 8 Jump Squats w/ bar
2x 8 hip extensions

Mobility
Shoulders

WOD
A) Press/Push Press/Push Jerk
*NMT 5 sets @ Press
*continue with remaining lift once failed at lower lift
```
Press - 95
<a href='/journal/movements/18'>Push Press</a> - 115
<a href='/journal/movements/4'>Push Jerk</a> - 145
```
B) Final Ascent - 5:28
```
5-10-15
Backsquat - 95# - not heavy enough.  135# at least next time.
<a href='/journal/movements/52'>Box Jump</a> - 24 in
```
Rx - 225/155
1st - 205/135
2nd - 175/115
3rd - 135/95

Need a training program?

Push-ups, Pull-ups, Sit-ups, Air squats Workout

Hang power snatches, box jumps, Hang squat snatches, runs Workout

House Box Workout

Wow Workout

WOW Workout

Box Jump (with stutter step start) Workout

Back Squats with CF402 WOD Workout

CFVB Metcon Workout

Flipped! Workout

Lifting Day Workout