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-
5x5 Press, 5x5 Sumo KB Row Workout
1a. 5x5 Press @ 95#
1b. 5x5 Sumo stance KB row @ 106# total
Rest :60 between each movement -
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Holleyman Workout
30 rounds for time of:
5 Wall ball shots - 10# ball
3 Handstand push-ups - from box
Power clean, 1 rep - 65# -
Clean & Jerk EMOMS Week 1 + Tabata row/DU Workout
Every minute on the minute
5 min @ 185
5 min @ 205
8 min @ 2358 rounds of 30w/30r of:
Row sprints (1350m total)
Double unders (35+ each round) -
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Seven Workout
WOD - 7 rounds for time of: 7x HSPU 7x Thruster (60kg/40kg) 7x K2E 7x Deadlift (100kg/70kg) 7x Burpees 7x Kettlebell swings (32kg/24kg) 7x Pull-ups
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The Sevens Workout
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Seven Workout
WOD - 7 rounds for time of:
7x <a href='/journal/movements/74'>HSPU</a> 7x <a href='/journal/movements/30'>Thruster</a> (60kg/40kg) 7x K2E 7x <a href='/journal/movements/14'>Deadlift</a> (100kg/70kg) 7x <a href='/journal/movements/1689'>Burpees</a> 7x <a href='/journal/movements/467'>Kettlebell swing</a>s (32kg/24kg) 7x Pull-ups -
Seven Workout
7 hspu
7 thrusters
7 knees to elbows
7 dead lifts
7 burpees
7 kettlebell swings
7 pullups -
9.11 WOD Workout
A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)