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

Engine Strength Workout

Rotation through, for 4-5 Rounds

10-15 banded OHS (make it challenging)

5-8 strict pull ups
5 high box jumps
10-15 banded pull aparts
CFPORVOO WOD 6.4.2018 Workout

21-1-5-9

cleans 45kg/30kg

back squats 45kg/30kg
Mobility & Weightlifting Workout

How did it go?
30min EMOM Workout

30min EMOM:

1) Row/Xebex/Shuttle Run...
2) 6+6 KB/DB Snatch
3) Rest
30.3.2018 deload cycle Workout

Shoulder mobility
Running, DU's and Situps Workout

400m Run
50 DU:s and 50 Sit-Ups
400m Run
40 DU:s and 40 Sit-Ups
400m Run
30 DU:s and 30 Sit-Ups
400m Run
20 DU:s and 20 Sit-Ups
400m Run
10 DU:s and 10 Sit-Ups
AMRAP; MU's, KB's and DU's Workout

Max reps in 1 minute and
Three rounds of:
Muscle-ups
KB shoulder to overhead,
Double unders
Rest 1 minute
2. Conditioning Workout

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (135/95)
EMOM x20 Workout
1. Row
2. Burpee
3. Thruster
4. KB swing
You choose weight/reps.
Handstand push-up technique Workout

Practise strict HSPU and IF you have 2 stricts you can practise also kipping version. Scaled options:
-Pike push up on a box
-pike push up
-normal push up

Need a training program?

Engine Strength Workout

CFPORVOO WOD 6.4.2018 Workout

Mobility & Weightlifting Workout

30min EMOM Workout

30.3.2018 deload cycle Workout

Running, DU's and Situps Workout

AMRAP; MU's, KB's and DU's Workout

2. Conditioning Workout

EMOM x20 Workout

Handstand push-up technique Workout