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

Randy Workout

75 reps of power snatch #55 RX for time
Ralph 1 Workout

3 power cleans (65#)
12 burpee box jumps
100 rope skips

3 rounds for time
Bench and Cleans Workout

10-1, 1-10 Bench Press and Power Clean Ladder
225lbs Bench
185lbs Power Clean

Axle Push Press
225lbs 3x5
Rope, pushups & situps Workout

Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

3x towel pu = rope climb
DU/HRPU AMRAP Workout

WOD

4 x As Many Rounds as Possible in 3 Mins:

20 Double Unders
12 Hand-Release Push Ups

*Rest 1 Minute Between Sets

Breakdown:
4rds+17
3rds
3rds
3rds
WOD 091812 (Pushmore) Workout

Deadlift 3-3-3-3-3
*Compare to 081712.

then:-

Tabata Burpees

Rest 1 minute, then:-

Tabata Sit Ups

Beginner: Scale movements as necessary.

Result: 80.90.100.110.120 / 36,47 = 83
Run Workout

23 minute run with Luca and Ellie at Mingo Park. Distance unknown, probably around 2.5 miles.
Thruster/HSPU Workout

Buy in: 3x10 Pendlay rows @ 140#
WOD:
21-15-9
Thrusters (95#)
HSPU
Cash out:
3x20 alternating BB lunges (95)
3x10 vested pushups (20)
Push, pull, swing Workout

After normal dynamic and group warmups:

Strength
50 heavy Russians.

Deadlift
5-5-5-5 @ 135, 185, 225. 245
1 rep at 305 a PR!!!

Wod

Amrap in 15 minutes
25 pull ups
25 push ups
Set It Off Workout

Pre WOD
Find 1RM jerk --PR at 165#!!!!!
Find 1RM weighted pull up

WOD
3 RFT (10 min cap)
7 Push Press (155/105#)
14 box jumps (30/24")
21 T2B

Need a training program?

Randy Workout

Ralph 1 Workout

Bench and Cleans Workout

Rope, pushups & situps Workout

DU/HRPU AMRAP Workout

WOD 091812 (Pushmore) Workout

Run Workout

Thruster/HSPU Workout

Push, pull, swing Workout

Set It Off Workout