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-
WOD 17.4 Workout
WORKOUT 17.4 Rx’d(Ages 16-54)
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target -
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EMOM12 of Power Clean Workout
Every minute on the minute for 12min
- 3 x Power clean (80% of the daily 3RM)
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Tempo Chin Up Workout
Chin Up, 2s. hold, 3s. descent
Follow the 5x5r template
3x1r, 5x1r, 3x2r
4x2r, 4x3r, 5x3r
4x4r, 4x5r, 5x5r -
Lunges, sit-ups and swings Workout
30-20-10 for quality and minimum rest:
- weighted lunges
- weighted sit-ups
- kettlebell swings (heavy or pick two, eye level)
Add weight as the reps go down
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