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

Strength Strength

Deadlift (18mins )
Build to a heavy 3 in 10 sets. Rest 2 mins btw sets
- Touch n go reps
5min Cal hunting Workout

With a Partner
5min Max Calories on a machine
1. Overhead Squat Strength

Build to a Heavy Set of 10
Accessory Workout

3rds
Side Step Up x 15
rest 45s
Single leg romanian DL x 15 w/KB
3 rds Workout

Goblet Squat x 15
rest 60s
Dumbbel Hamstring Curl x 15
rest 60s
Dip Strength

Dips 3 x 8 reps
"iMax" Workout

On the 3:00 x 5 Rounds:
10 WallBalls 9/6kg
10 Box Jump Overs
5 Push Jerks

*Build to a Heavy 5 On Push Jerk
Kettlebells, chin-ups & dips Workout

Metcon (quality)

20 minutes for quality and minimum rest of:

20 Kettlebell clean and jerks (10+10)
10 Strict chin-ups
20 Kettlebell snatches (10+10)
10 Strict dips

*Goal is to go unbroken on each set. Tailor the weights and movements so that they are on the lighter side.
"Fight or Flight" Workout

AMRAP 20:
20 Wallballs 9/6kg
20 Hang Power Snatches 40/30kg
20 Box Jumps
20 Front Squats 40/30kg
20/15 Calorie Row/ Assault Bike
CFPORVOO Front squats week 2 Strength

Front squts
5x50%,
5x60%,
3x10x65%

Need a training program?

Strength Strength

5min Cal hunting Workout

1. Overhead Squat Strength

Accessory Workout

3 rds Workout

Dip Strength

"iMax" Workout

Kettlebells, chin-ups & dips Workout

"Fight or Flight" Workout

CFPORVOO Front squats week 2 Strength