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-
Pull ups and boxwork (KV) Strength
A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thruB) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST -
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Sunnuntai 6.8.23 Workout
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CFPORVOO WOD 5.8.2023 Workout
45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH -
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11-7-3-3-7-11 Back squat Strength
E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM -
Pull Strength
A: Triple jumps x8
B: Deadlift 5-5-5-5-5
C: Strict pull ups 3set
D: SA lat pull downs 3set
E: Seated rows 3set
F: Extended Cable biceps curls 2set
G: Z-bar Preacher curls 2set -
