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

Hitting the Wall Workout

Pre-WOD:
Find 1 RM Thruster- 185, so close to getting 205

WOD
12 min AMRAP
20 wall balls
200m run

Finished 6 rounds plus 5 wall balls
4/19/13 WOD - Bear Complex Workout

5 DL
5 Pwr Cleans
5 Front Squats
5 Push Press
5 Back Squats

5 rounds at 73#
4/20/13 Community Work Out Workout

"Less than Amazing Race"

3 person team / everyone does each movement

40 Thrusters
40 Sit ups
40 Box Jumps (16")

** Buy out of 40 hammer swings on tires
4/22/13 WOD - 1/2 Nate Workout

10 min AMRAP

2 Muscle Ups
4 Hand Stand Push Ups
8 KB Swings
Overhead Squats 3RM Workout

3-3-3-3-3

Weight: 83lbs
Back Squat Workout

Backsquat at 50% of 1RM max
3-3-3-3-3

100-100-100-100-100
Run Workout

Run 12 miles in Goshen on the pumpkin vine
Clean and Jerk/ Snatches/Ring Dips/Burpees Workout

Strength
Clean and Jerk
3 EMOM 10 min
Only did 45lb

For time
20 snatches (had to do 40 modified with PVC)
20 ring dips (black band)
20 burpees

Time- 6:39
Skill work: max push-up Workout

Skill Test: Max Push Ups (Unbroken – can rest in plank – arms locked out, legs, body cannot touch floor for rest)
5-8-13 Sprint Intervals Workout

Sprint Intervals:

100m - 10x100m (curve) - rolling start - 14.5, 14.2, 13.7, 13.2, 13.3, 13.3, 13.03, 13.4, 13.03, 13.3 ( rest 2 mins bewtween reps 1-5...rest 4 mins reps 6-10)

Need a training program?

Hitting the Wall Workout

4/19/13 WOD - Bear Complex Workout

4/20/13 Community Work Out Workout

4/22/13 WOD - 1/2 Nate Workout

Overhead Squats 3RM Workout

Back Squat Workout

Run Workout

Clean and Jerk/ Snatches/Ring Dips/Burpees Workout

Skill work: max push-up Workout

5-8-13 Sprint Intervals Workout