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

Walk with Rocky and Penny Workout

1 hour
Starting Strength Workout A Workout

Back squat 5-5-5 reps
225-245-245

Bench press 5-5-5 reps
175-75-175

Deadlift 5 reps
275
1 RM Squat Workout

Hit 82.5kg.

Felt good. Went for 85kg, think I could have got it but my head just let me down.
AMRAP Workout

rows 30/35# DBs
1 min plank
20 toe touch
10cal airdyne
KBS Workout

Run 20 minutes
EL 10 minutes

21-15-9
KBS (16 kg)
Situps
02.07.2014 Workout

Warmup
5min of DU practice

WOD
Open 12.4, 13.3
12min AMRAP
150 WB (20/14)
90 DU
30 MU

RX. 180.
"Oh yes it's ladies night! ..Damn it." Workout

Warmup:
7 Lap Jog
Dynamic Warmup

Strength:
Front Squat
20min. to establish your 3RM

WOD:
Fran
21-15-9
Thruster 95/65
Pullup
Paused Front Squats Strength

1X5@70%, 1X5@75%, 2X3@80%, 1X2@85% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec
Met Con: Workout

Strength:

MB Sit ups x 50

MB OH Walking lunges x 50

Push Up on MB x 50

MB Sit ups x 50

for time
CFNS Workout

20 Min AMRAP
50 Wall Balls
40 Abmat Sit-ups
30 DU's (90 Singles)
20 Kettlebell Swings 1.5/1
10 Push-ups

Need a training program?

Walk with Rocky and Penny Workout

Starting Strength Workout A Workout

1 RM Squat Workout

AMRAP Workout

KBS Workout

02.07.2014 Workout

"Oh yes it's ladies night! ..Damn it." Workout

Paused Front Squats Strength

Met Con: Workout

CFNS Workout