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

Nancy Workout

5 RFT

400m run
15 back squats
1 RM Front Squat - 265 Workout

265
Mayhem Workout

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
HSPU
Thrusters to Burpees Workout

12 Minute AMRAP:

7 x Dumbell Thruster @24kg (RX 40/30)
7 x Burpees

8 Rounds + 7
Tuesday 5/1/12 Workout

5 X 3 of push press
100 push presses for time
Tuesday 5/1/12 Workout

5 X 3 of push press 135,165,185,195,200
100 push presses for time
Shoulder Press Workout

Shoulder Press 5-5-5-5-5 reps

95-105-115-135-145
WOD: 4/27 Workout

Back Squat

1-10-1-20-1-30

Erin – 135-95-140-75-145-75
Ledesma Workout

AMRAP in 20 minutes:

5 HSPU on parallettes
10 toes through rings
15 med ball cleans (14lb)
Double Under Snatch Workout

Warm Up:
10 Stone to Shoulder
2x
5 Push Ups
5 Pull Ups
10 OHS with PVC

MetCon:
7x
35 Double Unders
1 (Squat) Snatch

Scoring:

You get one attempt at the snatch each round. Tally all weight lifted (if you fail on a lift, you do not count that weight) and then subtract the number of minutes spent doing the WOD for the final tally.

Need a training program?

Nancy Workout

1 RM Front Squat - 265 Workout

Mayhem Workout

Thrusters to Burpees Workout

Tuesday 5/1/12 Workout

Tuesday 5/1/12 Workout

Shoulder Press Workout

WOD: 4/27 Workout

Ledesma Workout

Double Under Snatch Workout