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

Barbell Should Press Workout

Shoulder Press 5x5

1 set at #95
1 set at #105
3 sets at #110
Ring Dips, Box Jumps, OH Walking Lunges Workout

5-5-3-3-1-1 Push press (30-50-60-70-80-85) PR

Then,

15min AMRAP

8 Ring dips (MOD: dips with purple band)

10 Box jumps 24/20

12 Overhead walking lungs 95/65 (MOD: 45#)

10# pr on push press! 45# was plenty heavy for the oh walking lunges, esp. on the left knee, I wasn't very stable toward the end.

5 + 25
50 med ball cleans+5 rope climbs, 40 cleans+4 rope climbs, 30 cleans+3 rope climb, 20 cleans+2 rope climbs, 10 cleans+1 rope climb Workout

50 med ball cleans + 5 rope climbs
40 med ball cleans + 4 rope climbs
30 med ball cleans + 3 rope climbs
20 med ball cleans + 2 rope climbs
10 med ball cleans + 1 rope climbs

M/ 38/ 134 lbs/ 5'-6"
As Rx: 19:45
This was a GREAT WOD. I was really popping up on the med ball cleans with the hips... I wasn't shrugging too much, and I was pulling under the ball well as well.
My grip was going a bit on the rope climbs but since they were spaced out it was o.k.
I was pacing at about 12,11,10.. on the med ball cleans to keep going with minimal breaks.
Double Unders, Push Jerks Workout

5 Rounds
50 Double Unders
10 Push Jerks 115 (MOD: 65#)

Time was very good, hit all 50 DU's the first round. 65# was probably a little heavy for the push jerks, could only do a couple at a time by the last round. Consider 60# next time...
pull up/ deadlift couplet Workout

skill
EMOM for 5 minutes:
5 strict handstand pushups
5-5-5-5-1(failed)

workout
3 rounds for time of:
21 pull ups
12 deadlifts 70kg
Jerk/Rope Climb Workout

21-18-15-12-9-6-3

Jerks - 60#

between each 1 rope climb.

14:48
Wall Balls & Snatches Workout

3 rounds:

30 wall balls 20#
30 power snatches 75#
10 minute AMRAP: 100 Meter Run (10x10m Shuttles), 20 Russian Twists (20/15), 10 Hand Release Push Ups Workout

Part A:
Establish 1 RM Front Squat

Part B:
10 minute AMRAP
100 Meter Run (10x10m Shuttles)
20 Russian Twists (20/15)
10 Hand Release Push Ups

7+30
Annie Workout

Strength
1-1-1-1
Clean to Front Squat to Jerk
135-155-165-175 lbs

Felt strong on this, should have tried 185. Left shoulder still bugging me on negative (bringing bar down from over head)

Wod
For time:
50-40-30-20-10
Double Unders
Situps

8:48
Come On! Workout

Pre-WOD:
1x20 Back Squat (#130)

WOD - 12min AMRAP:
- 12 Dumbbell Snatch (6 right, 6 left - choose weight)
- 12 Air Squats
- 12 Pull Ups

Completed 4 rounds + 12 Snatches + 12 Air Squats + 8 pullups

Not feeling great today, so I was happy with that.

Need a training program?

Barbell Should Press Workout

Ring Dips, Box Jumps, OH Walking Lunges Workout

50 med ball cleans+5 rope climbs, 40 cleans+4 rope climbs, 30 cleans+3 rope climb, 20 cleans+2 rope climbs, 10 cleans+1 rope climb Workout

Double Unders, Push Jerks Workout

pull up/ deadlift couplet Workout

Jerk/Rope Climb Workout

Wall Balls & Snatches Workout

10 minute AMRAP: 100 Meter Run (10x10m Shuttles), 20 Russian Twists (20/15), 10 Hand Release Push Ups Workout

Annie Workout

Come On! Workout