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

DT Hero WOD Workout

5RFT
12x deadlifts (75#)
9x hang cleans (75#)
6x push jerk (75#)
13:00
Pliable Workout

7x3 Bench Press @ 75% (#165)

For Time:
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B
Kelly Workout

5 rounds
400m run
15 24inch box jump
15 20lb wall balls

subbed 20lb dumbell thrusters
Heavy Vomit Comet Workout

For Time:
20 Shoulder to overhead 135/95 lbs
20 Burpee chest-to-bar pull-ups
10 Shoulder to overhead 135/95 lbs
10 Burpee chest-to-bar pull-ups
Mile Time Trial Workout

1600m time trial
6 x small lap Workout

6 rds (one every 5m)
2:20
2:22
2:30
2:42
3:18
3:22
-totally DONE by end!
Strength Workout Workout

Front Squat
Warmup
185x3
165x4
145x4

Power Clean
Warmup
190x3
170x5
150x5
Push Press + Ring Dips Workout

10-1
Push Press (95#/135#)
1-10
Ring Dips
Oly Lifting Workout

Skill
Snatch - 72kg
C&J - 90kg
3x6 Barbell Back Extensions (20kg)
90 seconds Weighted Plank Hold (20kg)
4x5 Strict Weighted Pullups 20kg (60s rest)

Strength
3-3-3-1 Back Squats
(105kg - 115kg - 125kg - 135kg)
CF Endurance track workout Workout

wu 1 lap indian run

-4min run w/ 8 short 7-15 second sprint intervals

Main Set
-4x2:00 at your 5k pace, with 2:00 recovery

Need a training program?

DT Hero WOD Workout

Pliable Workout

Kelly Workout

Heavy Vomit Comet Workout

Mile Time Trial Workout

6 x small lap Workout

Strength Workout Workout

Push Press + Ring Dips Workout

Oly Lifting Workout

CF Endurance track workout Workout