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

BP100 Workout

100 bench presses for time.
Bench press Strength

5 x 5
CFPORVOO WOD 25.6.2015 Workout

8min AMRAP
10 squat jumps
10 DUs
10 boxjumps 60cm/50cm
10 minute blast Workout

10 minutes non stop, change exercise on the minute every minute
Front squat Strength

Invictus July 21 2014
Athletic Conditioning- Fuel East Workout

4mins per station:

1

Wall Ball
Lateral Hurdle Jumps

2

Battle Rope Slams
Hanging Knee Tucks

3

Rower
Bench Hops

4

TRX Reverse Fly
TRX Mountain Climber

5

Slamball Squat-Lunge Combo
Slamball Slam

End workout with 4x100m Ski Erg sprints (record fastest time)
running Workout

Run 200
20 Squats
10 Push Ups
10 Pull Ups
Run 400
20 Squats
10 Push Ups
10 Pull Ups
Run 400
20 Squats
10 Push Ups
10 Pull Ups
Run 600
20 Squats
10 Push Ups
10 Pull Ups
Chicken Run
Clean and Jerk Strength

3-3-3-2-2, only one clean and do jerks from the front rack.
Skills Workout

Total 60 min
A.
5 min assault bike + mobility
B.
Skillwork:
BMU practice for 20 min, 8 sets, best yellow band
HS/HSW practice for 10 min
C.
Mobility work for 20 min
Swim, flutter kicks Workout

10 x

100m swim (breaststroke)
100 flutter kicks

Approx 40mins

Need a training program?

BP100 Workout

Bench press Strength

CFPORVOO WOD 25.6.2015 Workout

10 minute blast Workout

Front squat Strength

Athletic Conditioning- Fuel East Workout

1

2

3

4

5

running Workout

Clean and Jerk Strength

Skills Workout

Swim, flutter kicks Workout