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

Snatch Grip Deadlifts Workout

GO RAVENS!!!

STRENGTH:
Snatch Grip Deadlift 5-5-5 (185,205,225)

WOD:
20 Minute AMRAP: (8 Rounds 5 Push Press * Backwards)
• 200-Meter Row
• 5 Push Press (95/65)
• 10 Back Squat (95/65)
PERUSLEIRI 8016 Workout

FOR TIME

10-9-8-7-6-5-4-3-2-1

POWER CLEAN 2 X 15KG DB
AB MATT
4 mile run Workout

I hate treadmills
Onslaught Workout

Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees
Combat Workout

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar
Battle Rope Workout

Not for time

4 x 500 mtrs
1:1

7x2 Bench Press

Battle Rope
30 secs
90 secs off
6 rounds per person
Giddy Up Workout

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips

2) 7x2 Deadlift

3)10-15 each side TGU with heavy weight
Outstanding Workout

Pre-WOD
7 X 2 Hang Clean

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up
Sunrise Workout

20 minute AMRAP:
400m run
Max pullups
Max pushups

Post WOD:
Group mobility
Dandy Workout

Pre-WOD: 5X5 Floor Press

15 Minute AMRAP:
--5 HSPU (Pike on box)
-10 DB Weighted Lunge ( 45/35)

--5 Pull Up

Need a training program?

Snatch Grip Deadlifts Workout

PERUSLEIRI 8016 Workout

4 mile run Workout

Onslaught Workout

Combat Workout

Battle Rope Workout

Giddy Up Workout

Outstanding Workout

Sunrise Workout

Dandy Workout