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

1."Crash Course" Workout

AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (100/70)
2.“Dumbbell Freddy Krueger" Workout

21-15-9:
Dumbbell Power Snatch (50/30)
Burpees
1.Deadlift Strength

3×3 at 74%
3×3 at 79%
3×3 at 84%
CFPORVOO WOD 10.12.2018 Workout

4 rounds
200m row

10 ring dips

10 T2B
2.“Smooth Criminal” Workout

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
Ready, steady, steady, steady... Workout

30s. On, 30s. Off for 30min
Overhead squat (light weight or empty barbell)
Speed steps

Intesity level 3
2. Conditioning Workout

18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb. Women: 55 lb.
1.Barbell Cycling Workout

(Benchmark Testing) In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (135/95)
Open gym 17-18:30 Workout

Open gym.
*
Work on your weaknesses, technique or do a workout you've missed during the week.
A coach is present, so you can ask for advice and spotting.
Optional accessory Strength

Optional Accessory:

Power Clean 1RM

to determinate starting weights for the upcoming 3 week cycle

Need a training program?

1."Crash Course" Workout

2.“Dumbbell Freddy Krueger" Workout

1.Deadlift Strength

CFPORVOO WOD 10.12.2018 Workout

2.“Smooth Criminal” Workout

Ready, steady, steady, steady... Workout

2. Conditioning Workout

1.Barbell Cycling Workout

Open gym 17-18:30 Workout

Optional accessory Strength