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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Regionals Event 7 Workout
Four rounds for time:
- 15 foot rope climb, 2 ascents (no rope? do 15 K2Es)
- 30 m sprint
- 4 squat cleans (225 / 135 lbs or 75-80% 1RM)
- 30 m sprint
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9.1.2026 EMOM 12 Workout
EMOM 12 ( Work 0:40 / Rest 0:20 )
1 minute : Max. reps. Bench Press @ 75/50kg
2 minute : Max. reps. Box Over Burpees 24/20"
3 minute : Rest -
Mave 4 RM Strength
Find your deadlift 4 RM of the day.
Rounded back = no rep -> no result to WODconnect accepted.
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Friday pump fest Workout
25 Min AMRAP;
6 Strict chin ups
12 Floor press 2x22.5/15
15 banded tricep extensions
20 single db curls 22.5/15kg (close, hands each end of db)
rest 1 min -
Open 24.3 Workout
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-upsRest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-upsTime cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg) -
Shoulder press Strength
50% x 5
60% x3
70% x1
75% AMRAP
Use 90% of your max
Last set is all out with nothing in reserve.