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

COOL DOWN Workout

Perfect Stretch video
Optional accessory Workout

Optional Accessory
CONDITIONING

4 rounds: 30sec ON, 30sec OFF

1) Row
2) DU
3) Airbike

RPE 3 to 4

Target: repeatable pacing
Endurance Workout

• 10 Min of:
Assault Bike @ max Kcal
CORE Workout

3 rounds:

10 Rower plank + knees to elbow

20 Russian twist
EMOM 12 Workout

EMOM 12

10 Box Jump

10 KB Front Rack Lunge

10 Sit up
Optional accessory Workout

Optional Accessory

CONDITIONING

Row 10 x250m, 30sec rest between

RPE 3 to 4, not all out

Target: repeatable pacing
WARM-UP Workout

5min Row/Bike/Airbike…
Then 2-4 rounds with 5-10 reps (empty barbell)

Clean Grip Muscle Snatch
Kangaroo Squat video
Push Press into Split Jerk video
Box Jump

Squat Flow with a Plate video and Thoracic Flow video
CFPORVOO WOD 25.10.2019 Workout

10 min AMRAP
25 DUs
5+5 kb thrusters 24kg/16kg
10 C2Bs
Optional accessory Workout

Optional Accessory
GYMNASTIC STRENGTH
3 sets, rest as needed between

Bottom Half + Top Half + Full Strict TTB video

RPE 3+ to 4+

Pick a rep scheme that is challenging but repeatable for 3 rounds.
WARM-UP Workout

3 rounds:

20/15cal Airbike
10 Ring Row / Pull-Up
10 Push-Up
10 Air Squat Cross Kicks video

5+5 KB/DB Windmill video

Need a training program?

COOL DOWN Workout

Optional accessory Workout

Endurance Workout

CORE Workout

EMOM 12 Workout

Optional accessory Workout

WARM-UP Workout

CFPORVOO WOD 25.10.2019 Workout

Optional accessory Workout

WARM-UP Workout