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

"Power Wheels" Workout

AMRAP 3:
9/6 Calorie Assault Bike/ Row
12 Power Snatches 40/30kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike/ Row
8 Power Snatches 50/40kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike/ Row
4 Power Snatches 60/45kg
Back Squat Strength

3 Sets of 5
Power snatch Strength

5x3
@67-82%
Rest 2-3min.
Ring Pull-Up Strength

Ring Pull-Up
3x4-6, Tempo 2010
Rest 2min
WARM-UP Workout

5min Row/Bike/Airbike
Then 3 rounds:
1) 10-20 Banded Good Morning video
2) 10m+10m Single Arm DB Overhead Walk
3) 3+3 DB Hang Squat Clean
4) 10m Bear Crawl + 10m Backwards Bear Crawl

Handstand Shoulder Opener video
CFPORVOO WOD 20.11.2019 Workout

20m HS-walk
6 Bar MUs
10 box overs 60cm/50cm
15 + 15 side crunches
20 T2Bs
20 ring dips
Snatch grip deadlift Strength

Snatch grip deadlift
6x3r
2 reps in the tank.
Go every 90s.
Optional accessory Workout

Optional Accessory
GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4
Perjantai 15.11. Strength

Snatch
5x4 60-70%
Perjantai 15.11. Strength

Snatch grip press + Overhead squat
5x5+3

Need a training program?

"Power Wheels" Workout

Back Squat Strength

Power snatch Strength

Ring Pull-Up Strength

WARM-UP Workout

CFPORVOO WOD 20.11.2019 Workout

Snatch grip deadlift Strength

Optional accessory Workout

Perjantai 15.11. Strength

Perjantai 15.11. Strength