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
  • CFSC 21Sep11 - G2OH, WallBalls, KBS, KB SDHP, OTBBurpee, DUs Workout

    5 min AMRAP
    5 Ground to Overhead 155#
    12 Wallball 20# 10ft
    2 min Rest
    5 min AMRAP
    10 KBS 1.5pood
    10 KB SDHP 1.5pood
    10 Over the Bar Burpee
    2 min Rest
    Max Double Unders in 2 min


    1st 5 min AMRAP - 3Rds + 5 GTOH
    2nd 5 min AMRAP - 2 2/3 Rds + 1 over the bar burpee Max DUs in 2 min - 125

    Oh, have I mentioned before, 155Lbs is F'in heavy?

  • STRENGTH Strength

    Alternate A&B for 5 rounds:
    A) 2 Bench Press
    B) 8 Double KB/DB Standing
    Row

    RPE 4 to 4+
    Add 2,5-5% or 1-2 reps
    compared to last week.

  • Dallas Colleyville Workout

    Alkutreeni:

    EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

    Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

    WOD:
    Dippi - 5 reps sinisellä aika ohuella kumpparilla
    Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
    DU - 20 reps
    Aika: 9,23

  • C1. Strongman Workout

    20 min to Build to A Heavy 20m Zercher Carry

  • Invictus October 13 2014 Strength

    Total 105 min
    Skillwork: HS/HSW practice for 5 min
    3 min row, dynamic warm up
    15 box jumps 20-30"
    Skillwork: HSPU practice for 15 min:
    7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

    A.
    Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
    Minute 1 – Snatch Balance x 1 rep
    Minute 2 – Hang Snatch x 1 rep
    Minute 3 – Snatch x 1 rep
    Perform all movements at 80-85% of your 1-RM Snatch.
    35 35 37.5 37.5 40 40 40 :)

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 3 reps @ 88-92%

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    2,2,4,4,6,6,8,8...
    Ring Dips w/Pause @ 1112 > no tempo
    (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
    Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
    Results: 8 + 2 = 42 reps

    D.
    Three sets of:
    Glute-Ham Raises x 8 reps @ 3011 > not done
    Rest as needed
    Single-Arm DB Row x 8 reps each @ 2111 > not done
    Rest as needed
    Strict Toes to Bar x 8 reps @ 3110
    8,8,8
    Rest as needed

  • Invictus October 11 2014 Strength

    Total 105 min
    3 sets of: 5 HSPU, 10 box jump, 5 OHS, 10 GHD hip extension
    Skillwork: MU practice for 15 min
    OHS 5x30 5x35

    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    Every two minutes, for 6 minutes (3 sets): > rest 2-3 min
    Back Squat x 10 reps @ 80%

    B.
    “Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
    Three rounds for time of:
    9 Muscle-Ups > 9 ring dips :)
    27 Wall Ball Shots (20/14 lbs)
    20 Toes to Bar
    14 Deadlifts (225/155 lbs) = 70 kg
    Results: 6.18, 8.24, 7.52 = 22.35

    C.
    500 m row
    3 x 10 voimapyörä
    120 amsu

  • Invictus October 10 2014 Strength

    Total 105 min
    WU: kuntopallot, heittoja, loikkia, hyppyjä

    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Snatch x 1 rep
    Load should be secondary to perfect mechanics.
    25 27.5 30 32.5 35 37.5 40 42.5 45 :) 47.5 ei
    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Front Squat + Jerk
    *Sets 1-2 – 65%
    *Sets 3-4 – 75%
    *Sets 5-6 – 80-85%
    *Sets 7-8 – 85-90%
    *Sets 9-10 – 90-95%
    C.
    Every minute, on the minute, for 30 minutes: > 27 minutes
    Minute 1 – 30 Double-Unders + 10 Pull-Ups > 10 pull ups + 20 DU
    Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 6
    Minute 3 – 12 Push Press (115/75 lbs) > 8
    Avg/max HR 183/193

  • Invictus October 7 2014 Strength

    Total 105 min
    3 sets of: 40 DU, 10 T2B, 5 HSPU, 10 burpee
    Skillwork: MU practice for 15-20 min

    A.
    Every 2 minutes, for 20 minutes (10 sets) of:
    Clean + Hang Clean
    *Sets 1-3 – 65-70% 40 42.5 42.5
    *Sets 4-6 – 70-75% 45 45 47.5
    *Sets 7-8 – 75-80% 50 52.5
    *Sets 9-10 – 80-85% > only clean 55 57.5 60 62.5 65 :)

    B.
    Five sets of:
    Front Squat x 3-4 reps @ 4111
    (MUST move up in weight from last week by 4-6%)
    Rest 3 minutes

    C.
    Complete as many rounds and reps as possible in 5 minutes of:
    5 Power Cleans (205/145 lbs) = 65 kg > 47.5 kg
    10 Burpees Over the Barbell
    20 Double-Unders
    Result: 2+4 = 74 reps, 172/182
    Rest exactly 5 minutes, and then…

    D.
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Push Press (155/105 lbs) = 47 kg > 40 kg
    20 Pull-Ups
    Result: 1+29 = 59 reps, 182/192

    E.
    Pull up practice for 5-10 min (sets of 16,10,10)

  • Invictus October 4 2014 Strength

    Total 105 min
    2 sets of: 10 wall ball, 1 min row, 10 lunges, 10 abs, 10 backs
    OHS 5x20 5x30

    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    Immediately followed by…
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 78%

    B.
    Three rounds for time of:
    7 Deadlifts (345/225 lbs) = 102 kg > 82.5kg
    7 Muscle-Ups > 7 ring dips
    Results: 2.15,2.53,2.59 = 8.08
    Rest exactly 3 minutes, and then…

    C.
    Three rounds for time of:
    20 Wall Ball Shots (30/20 lbs) > 14 lbs, no 20 lbs ball
    15 Toes to Bar
    Results: 2.12, 3.01, 3.21 = 8.34
    Rest exactly 3 minutes, and then…

    D.
    30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)
    Result: 7.17, total 30.02
    Avg/max HR 165/184

  • 25.10.2023 BasicWod Workout

    Chest Supported Dumbbell Row

    4 x ( 8 - 10 )

    Go Every 2:30