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

2. Conditioning Workout

3 Rounds:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (165/110)
WOD 13.3 Workout

Metcon:
EMOM 9
1: 5-10 HSPU
2: 30-50 DU
3: rest

EMOM 9
1: 5-10 pull ups
2: 15 hang power clean 40/30
3: rest

EMOM 9
1: 5-10 push press 40/30
2: 10-15 burpees
3: rest
WOD 13.2 Workout

Work with one gymnastics skill for ~15mins
2. Back Squat Strength

On the Minute x 5:
5 Back Squats – 74%
2. Recovery Workout

20 Minute Recovery Effort
Athlete’s choice on bike, ski, or row.
WOD 6.3 Workout

Strength/skill sets (pick one):
a) HSPU
b) Ring dip
c) Pull up
Open 18.2 Preparation and Technique Workout

Some practice of the skills, strategy and techniques needed for success in this workout.
CFPORVOO WOD 26.2.2018 Workout

50 thrusters 45kg/30kg
EMOM 5 burpees
Back Squat / Seated DB Press Strength

3 rounds, rest 1-2min between movements. Alternate Back Squat and

6 Back Squat, AHAFA
6+6 Seated DB/KB Press
15-12-9 Workout

15-12-9 reps of:

Deadlifts 100/70kg
C2B Pullups

Need a training program?

2. Conditioning Workout

WOD 13.3 Workout

WOD 13.2 Workout

2. Back Squat Strength

2. Recovery Workout

WOD 6.3 Workout

Open 18.2 Preparation and Technique Workout

CFPORVOO WOD 26.2.2018 Workout

Back Squat / Seated DB Press Strength

15-12-9 Workout