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

3/6/13 WOD Workout

5 Rounds for Time

7 Deadlifts @ 93#
10 Dips
101712 Workout

Strength/Skill

Clean & jerk - 75% x 2 x 2, @ 115#
80% x 1 x 3 @ 125#, 135#, 135#

Snatch deadlift - 110% (of snatch) x 4 x 5 @ 115#(2), 125#, 135#, 145#

Front squat - 87% x 3 x 5 @ 145# (2), 155#(3)
Red circle Workout

10 rounds for time:
21 double unders
7 pushups
3 reps of 75 lb power snatch
Cindy Workout

20 minute AMRAP
5 Pullups
10 Pushups
15 Airsquat

40 x TTB for the finisher
B3. Power Snatch (10:00-15:00) Workout

Build to a Moderate Set of 3
21-15-9 and 2 half miles Workout

Half mile
21-15-9, pull up and box jumps
Half mile
OK..OK..OK..OK Workout

Warm-Up: 5-4-3-2-1
Strict Pull-Ups
Deep Ring Dips

OK…OK… OK…OK
3 Rounds:
400m Run
8 Clean & Jerks (185#/135#)

135#
03-18-2013 Workout

10X100 Meter Sprint Repeats #45 sled

Teamed with Jerold
today s shoulder power Workout

10 wallballs
20 sit ups
20 kreuzheben
10 clean and jerk
20 kettlebell swing
20 kurzhantel front
Strength - Power Clean (Max 63#) Workout

43
43
53
63
63

Need a training program?

3/6/13 WOD Workout

101712 Workout

Red circle Workout

Cindy Workout

B3. Power Snatch (10:00-15:00) Workout

21-15-9 and 2 half miles Workout

OK..OK..OK..OK Workout

03-18-2013 Workout

today s shoulder power Workout

Strength - Power Clean (Max 63#) Workout