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

Set it Off Workout

Pre WOD:
Find 1RM jerk (205)
Find 1RM weighted pull up (70)

WOD:
3 RFT (10 min cap)
7 Push Press (155RX) 135lbs
14 box jumps (24")
21 T2B
Angie Workout

100 pull ups
100 push ups
100 sit ups
100 squats
Heavy Sissy Workout

6 Rounds
Trap bar farmers carry 225lbs
Front squat x5 115lbs
Strict HSPU x5
Power Cleans x3 135lbs

Finish with heavy mini sissy test 10-1 62lbs
6:10
Se7en Workout

Deadlift 5x5 155, 185, 205, 225, 245

7 rounds for time
7 kb snatches w/s 35lbs
7 pullups
7 deadlifts 155lbs
15 min EMOM Squat Clean & Jerk Workout

5min @ 95
5min @ 105
5min @ 115
Annie Workout

50-40-30-20-10

Sit-ups & DU
Hang Ups Workout

7 X 3 Front squat (140#)

WOD
12min AMRAP
3 Hang power cleans (185/115#)
6 Burpees
9 Air squats
POLE CLIMB - PUSH UPS - SIT UPS Workout

'STRENGHT'
5x3 front squats (70 kg) (3 mns b/t)
1x15 back squats (60 kg)

'SKILL'
DU + s/snatch - o/h squat

'WOD'
4 rounds for time of:
3 pole climbs (3.5 m )
30 push ups
30 sit ups

really nice workout! helped me improve my bodyweight weaknesses!
Hanging Leg Raise Strength

Hanging leg raise 15-15-15-15-15 reps
double unders, push press, box jumps Workout

3 rds for time of:
75 double unders (300 singles)
25 push press 75#/45#
25 box jumps 24"/20"

Need a training program?

Set it Off Workout

Angie Workout

Heavy Sissy Workout

Se7en Workout

15 min EMOM Squat Clean & Jerk Workout

Annie Workout

Hang Ups Workout

POLE CLIMB - PUSH UPS - SIT UPS Workout

Hanging Leg Raise Strength

double unders, push press, box jumps Workout