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

Grace (Half) Workout

Clean and Jerk 135 lbs
15 reps for time
Run Workout

Run neighborhood
5 miles
Shoulder Press Workout

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

95-115-125-135-135-135-135-135-145-145
OC Throwdown WOD #1 Workout

10 min amrap:
75 DU
50 box jumps, 20"
25 shoulder to overhead, 70#
Wendler Shoulder Press Workout

70/3 80/3 90/3+
60-70-74 (4)

assistance 30 deadhang PU
Wendler Shoulder Press Workout

65/5 75/5 85/5+
50-55-65 (6)

Assistance 1 = 30 HSPU
Assistance 2 = 60 C2B PU
Wendler Bench Press Workout

65/5 75/5 85/5
65-75-85 (10)

Assistance 1 = muscle snatch
Assistance 2 = HSPU
Oly: Sn Pull + PSN, OHS Workout

Sn Pull + PSN
50/4+4 60/3+3 70/2+2 75/2+2 80/(2+2)x2
23-28-32-35-37

OHS
50/6 60/4 70/3 75/3 80/3x3
31-37-43-47-50
Front Squats Workout

50/6 60/4 70/3 75/3 80/3 85/3 90/3 85/3 90/3
95-115-130-140-150-160-165-160-170
Walking Lunge-Sprint Workout

5 rounds:
50 m walking lunge
100 m sprint

plus: sandbag 200m run, sandbag over wall, sled push/pull (175#)

Need a training program?

Grace (Half) Workout

Run Workout

Shoulder Press Workout

OC Throwdown WOD #1 Workout

Wendler Shoulder Press Workout

Wendler Shoulder Press Workout

Wendler Bench Press Workout

Oly: Sn Pull + PSN, OHS Workout

Front Squats Workout

Walking Lunge-Sprint Workout