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

WOD 15.01.2018 Workout

On a 10Min clock, ascending ladder of
1,2,3,4,5,6,7,8,.....
Push Press @ 53kg/35kg
25 Double Unders (after each set of PP)
Warmup Workout

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Bird Dog/side
rest 15sec
30sec Ring Plank
rest 15sec
30sec Plank March
rest 15sec
5 Plank Walk Outs
rest 60sec
EMOM 10 Workout

1 High Pull
1 Power Snatch
1 Squat Snatch
@55-60%
Long Interval Workout

Choose ONE of the following sports

Swim Repeat 250m, recover 2:30 until form/pace deteriorates

Bike Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run Repeat 1000m, recover 2:30 until form/pace deteriorates

Row Repeat 1200m, recover 2:30 until form/pace deteriorates
12 min AMRAP Workout

12 min AMRAP
6 x clean (rx 50/ 35 kg) and 1 x rope climb
1. Conditioning Workout

5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Row
Rest 1:00 between rounds
ENGINE Workout

Saturday
STRENGTH&CONDITIONING Workout

Saturday
Omar Workout

95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Clean and Jerk 1RM Strength

Clean and Jerk 1RM

Need a training program?

WOD 15.01.2018 Workout

Warmup Workout

EMOM 10 Workout

Long Interval Workout

12 min AMRAP Workout

1. Conditioning Workout

ENGINE Workout

STRENGTH&CONDITIONING Workout

Omar Workout

Clean and Jerk 1RM Strength