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
  • "For Aaron" Workout

    WOD ---

    5 Rounds for Time Josh (29:47---started to get tired around round 3 or so, great job though, getting a ton better and improving everyday)

    10 Push Press (65#)
    10 Back Squat (95#)
    10 Burpees

    Ryan's WOD Ryan (17:19---not a PR by far, but it's something)

    100 Double Unders
    "Karen"
    100 Double Unders

  • BCCF 121611 Workout

    2 min max Cal Row
    2 min max Front Sqt (95/65)
    2 min Rest
    2 min max Cal Row
    2 min max KB swings (Russian)
    2 min Rest
    1 min max Cal Row
    1 min max Front Sqt (95/65)
    1 min Rest
    1 min max Cal Row
    1 min max KB swings (Russian)

  • Tuesday 120814 Workout

    For Time:

    10 Clean & Jerks 185 lbs/ 125 lbs
    100m sprint
    7 rope climbs
    100m sprint
    10 Clean & Jerks 185 lbs/125 lbs

  • Fran Workout

    A) Olympic Lifting Skill Complex - Clean
    (3 reps of each, twice through the complex)
    Clean-Grip RDL
    Clean Pull from Below Knee
    Front Squat
    Hang Power Clean + Push Press
    Clean from Below Knee + Jerk

    as described

    B) Five sets of:
    Front Squat x 1 rep
    1. 75% (150#)
    2. 80% (160#)
    3. 85% (170#)
    4. 90% (180#)
    5. 95% (190#) PR

    C) Take 10-15 minutes to build to a heavy-ish Clean & Jerk

    145#

    D) Against an 8-minute running clock, perform the following in order:

    Complete rounds of 21, 15 and 9 reps for time of:
    65 lb. Thruster
    Pull-Ups

    5:34

    and then,
    using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

    105#

  • Death by 10m Sprints Workout

    Warmup
    5-4-3-2-1
    KB swings
    Med Ball Cleans
    Step Ups

    Part A
    3xMax Reps Pullups
    20/12/10

    Part B
    Death by 10m Sprints
    1st minute - 10m sprint
    2nd minute - 2x10m sprints
    keep going until cannot finish prescribed number of 10m sprints within the minute.
    score was 16 rounds + 16 reps

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (14)

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

    I used a 14 pound medicine ball.
    Unable to to L-Sit. Did a 1 minute tricep exercise.

  • Squat Clean Thruster WOD Workout

    3 Rounds for time:

  • SWOD 12-31-11 Workout

    Strength WOD

    1) Bench Press 3-3-3-3-3
    Completed with 225 lbs

    2) Back Squat 3-3-3-3-3
    Completed with 315 lbs

    3) Sumo Deadlifts 3-3-3-3-3
    Completed with 405 lbs

  • 21/15/9 Games WOD 5 Workout

    Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

    Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

    Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

    To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

    The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

    Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

  • Bit of Everything Workout

    Bear Complex Warm Up - 20kg bar, few rounds

    Bench Press:
    10,9,8,7,6,5,4,3,2,1 of BW bench press...rest: work ratio = 3:1
    BW = 87.5kg....RX'd and didn't have to break it up - yyyeeeewwww!
    immediately followed by:
    Push Up pyramid: 2 people, one doing push ups, other holding straight arm plank...repeat up and back down the pyramid
    1,2,3,4,5,4,3,2,1

    Inlcine Bench Press: 3 secs down and 3 secs up
    In close grip = 40kg x 7 immediately followed by
    wide grip = 40kg x 5

    Towel Chin Ups + Towel to normal chin ups