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

Split Jerk Strength

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
3 rounds for time Workout

10 C2B
10 Front Squats (50/35)
10 Burpees

(Time cap: 8min)
Gymnastic strength Workout

5-7 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 rep
0:30 rest each sets
SQUATS Strength

1RM Procedure
- Set 1 - 50-60% : 8 reps
*90sec rest
- Set 2 - 65-75% : 6 reps
*2min rest
- Set 3 - 75-85% : 3 reps
*3min rest
- Set 4 - 85-95% : 2 reps
*3min rest
- Set 5 - 95-100% : 1 rep
*4min rest
- Set 6 - 100% max out : 1 rep
*4-5mins rest
Dead Lift 1x5 5s Strength

DeadLift 1x5 (70%)
Handstand walk Workout

Pracrice Hs walk ~20min
Labor Day Hero WOD Workout

“John Runkle”
20 Min AMRAP
-6 DL 225/155
-7 Burpee Pull Ups
-10 KB Swings 70/55
-200m Run

Score: Rds + Reps

PostWOD:
250m row or 200m run
Banded shoulder stretch
Foam Roller Back & Shoulde
Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout

3 rounds
10 Thrusters
10 Pull-ups
10 Wall Ball
10 Toes-to-Bar
Tempo Trial Workout

Choose ONE of the following sports

Swim 45:00 @ 80-85%

Bike 45:00 @ 80-85%

Run 45:00 @ 80-85%

Row 45:00 @ 80-85%
Wod 2 13112015 Workout

Tabata 8 min:
- Flutter kicks.
- Mountain climbers.

Need a training program?

Split Jerk Strength

3 rounds for time Workout

Gymnastic strength Workout

SQUATS Strength

Dead Lift 1x5 5s Strength

Handstand walk Workout

Labor Day Hero WOD Workout

Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout

Tempo Trial Workout

Wod 2 13112015 Workout