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-
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Back squat/17 min AMRAP rope/sprint/squat clean/sprint Workout
W/U – 800m Run
Hot Potato Wall Balls + BurpeesBack Squat –
5x45% 35 lb
5x45% 65 lb
5x75% 85 lb
5x85% 95 lb
3-5x90% 105 lb (3 rep)
3-5x90% 115 lb (3 rep)WOD
17Min AMRAP
2 Rope Climbs
50m Sprint
2 Squat Cleans 75% (65 lb)
50m Sprint7+1 rope (3/4 up 2nd climb)
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Muscle & Power, Joker Workout
”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in) -
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Strength Strength
• 1-1-1-2-2-2-2 of:
BB Bench Press (0:01 pause)
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps
Pause @ on chest -
WOD 16042015 Workout
For time:
- 1000 m run.
- 75 Wall Balls (9/6 kgs).
- 50 Box Jumps (24"/20").
- 75 sit-ups.
- 50 Toes to bar.
- 75 DU.
- 1000 m run.
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Prestation Onsdag 20/9 2017 Workout
5x20-30sec Partner spotted hand balancing
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Split jerk 5x3 @ light to moderate weight
OHS 5x3 @ 65%
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3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold -
Prestation Tisdag 12/9 2017 Strength
Split jerk 8x1 @ 85-90%
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3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
60 sec Hand stand hold (back 2 wall)
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TGU 5x3/ each arm -