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. Snatch Strength

60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3
Metcon Workout

for time:
row 1000m
run 800m
du's 50
Jump and press it! Workout

5 Rounds of:
50 Double Unders
25 Push Press 35/25kg
Extra credit Workout

Complete 5:00 of "cooldown work" on bike, run or rower

then

Complete 5:00 of tissue work/static stretching
Front squat 5x3 Strength

Front squat 5x3
* 90-95%
CFPORVOO WOD 30.10.2017 Strength

12 min EMOM
5 OHS 60kg/45kg
4 back squats 60kg/45kg
1. Front Squat Strength

(70%/5)3
3RM Snatch Strength

15min to work up to a heavy 1+1+1 (snatch + snatch + snatch) No T&G, reset and go
1. Barbell Conditioning Workout

EMOMx10

Minutes 1-5:
4 Snatches (185/135)
Minutes 6-10:
6 Clean and Jerks (185/135)
2. Conditioning Workout

For Time:

21-15-9 Deadlifts (225/155) Push Ups

Need a training program?

1. Snatch Strength

Metcon Workout

Jump and press it! Workout

Extra credit Workout

Front squat 5x3 Strength

CFPORVOO WOD 30.10.2017 Strength

1. Front Squat Strength

3RM Snatch Strength

1. Barbell Conditioning Workout

2. Conditioning Workout