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

Kb pyramid Workout

For time
5-10-15-20-25-20-15-10-5
Unbroken rkb swings
CFPORVOO Butterflys and bulgarian deadlifts Strength

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg
Watt bike 10k Workout

Watt bike 10km
Narrow Grip Overhead Squat Strength

4 Sets of 5 @ 60-65% of 1RM Overhead Squat 43KG - 47KG
Back squat Strength

Build up to a heavy 10 rep max of the day
Then do 4x10 @80-90% of the days max
every 5 min or less

Finisher
3x15-20 cyclist squat @20-30% of front squat max
Vegyes rúdfitnesz Workout

Saját szintednek megfelelő feladatok várnak rád!
Boxjump+Snatch Intervall Workout

90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch
10 rounds for time Workout

5 pull ups
10 sit ups
15 push ups
20 air squats

10 rounds for time
WARM UP Workout

800m Run/Jog
Then 3 rounds with light KB:
15 KB deadlifts
10 KBS (full extension, bottom
up)
5 Tempo goblet squats (5sec
down, 5sec hold)

2-3 rounds of Kangaroo flow-
18.11.2021 Deload Workout

WOD

Mobility

Need a training program?

Kb pyramid Workout

CFPORVOO Butterflys and bulgarian deadlifts Strength

Watt bike 10k Workout

Narrow Grip Overhead Squat Strength

Back squat Strength

Vegyes rúdfitnesz Workout

Boxjump+Snatch Intervall Workout

10 rounds for time Workout

WARM UP Workout

18.11.2021 Deload Workout