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-
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Crescendo Workout
Pre-Wod
Find 1RM Back Squat (315#)6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up
Used 35# -
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9.10.2025 Strength Workout
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20 min emom 3 power clean + 2 power jerk Strength
For 20 min every 90 sec
3 power clean + 2 power jerks -
1 minute max reps... Workout
Complete maximum number of reps in 1 minute of:
-HSPU
-Pull-ups
-HSPU
-Push-ups
-HSPU
-Sit-ups
-HSPU
-Squats -
Wendler Dead Lift Workout
Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
Week 3: 115kg x 5, 130kg x 3, 145kg x 4
Week 4: Rest - Strained Hammie
Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5 -
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Friday Night Chipper Workout
For Time
30-20-10
Pull Ups
Push Ups
150 DUs (50 burpees instead)
10-20-30
OHS @ 40kg
Push Press @ 40kg -
Overhead squat 10-5-3-1-1-1-3-5-10 (main site Saturday 160130) Strength
Overhead squat 10-5-3-1-1-1-3-5-10 reps