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

BOX JUMPS / RUN Workout

GYMNASTIC SKILLS:
TOES TO BAR , KTE KTC

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
5 rounds of triplet: 10-12 Ring Pushups of varying styles, 10 strict L Pullups, 50 step ups (alternating legs quickly to top of bench) Workout

5 rounds of the following Triplet:
10-12 Ring Pushups using a variety of styles (regular deep full ROM, one arm lateral alternating, one arm in front alternating)
10 L sit pullups (strict)
50 step ups to a bench quickly
15 minutes on ergs Workout

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg
Snatch Balance and DB Deadlift couplet plus quick Post WOD burner Workout

Power Snatch or Full squat Snatch then go into doing 5 reps of Snatch Balance.
DB Deadlift for 5 sets of 8 reps

Post WOD: for time
2 rounds of:
20 air squats
20 alternating jump lunges
20 Pushups
20 special Situps
Max Reps: Wall Ball Workout

One set unbroken.
Any pause in reps is considered the end of the set (e.g. ball resting on shoulders).
Missing the target is a 'no rep', but you can continue.
Men: 3,05m, 9kg or 10kg ball.
Women: 2.75m, 6kg+ ball.
Record reps and any details.
4-1-15 Front Squat, Dead lifts, GHDs, DUBs Workout

6 Rnds - 10 GHDs, 30 DUBs
Frnt Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x225, 5x315, 5x365, 5x405
Squat a lot Workout
Reverse squat ladder

Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.

Keep going until failure
1. 20 @ 15kg
2. 19 @ 22kg
3. 18 @ 29kg
4. 3 @ 134kg
5. 2 @ 141kg
6. 1 @ 148kg
7. 1 @ 155kg
Mix up of: Shoulder Press, PP, PJ with bar, Roll outs on wheel front and sides x 10, Work on triple unders, weighted Pistols holding KBs and dumbells Workout

Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kb

Good workout over all.
Stretched for a few after the workout.
Modified Open 15.5. Workout

27-21-15-9
Rowing (calories)
Wall ball shots instead of thrusters (14lbs)
Hang Clean 1 rep max (1RM) Strength

Find your best Hang Clean for the day.

Record load, style (power, split, squat), and other details.

Need a training program?

BOX JUMPS / RUN Workout

5 rounds of triplet: 10-12 Ring Pushups of varying styles, 10 strict L Pullups, 50 step ups (alternating legs quickly to top of bench) Workout

15 minutes on ergs Workout

Snatch Balance and DB Deadlift couplet plus quick Post WOD burner Workout

Max Reps: Wall Ball Workout

4-1-15 Front Squat, Dead lifts, GHDs, DUBs Workout

Squat a lot Workout

Reverse squat ladder

Mix up of: Shoulder Press, PP, PJ with bar, Roll outs on wheel front and sides x 10, Work on triple unders, weighted Pistols holding KBs and dumbells Workout

Modified Open 15.5. Workout

Hang Clean 1 rep max (1RM) Strength