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

Back Squat Strength

Back Squat
6-4-3-6-4-3 reps
Conditioning 27-12-2019 Workout
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
- Scale CTBs: Regular kipping pull-up, less reps, chin-over hold x :20/round
"Water Weight" Workout

3 Rounds:
25 Overhead Squats 35/25kg
15 Chest to Bar Pull-ups
25/18 Calorie Row/ Assault Bike
15 Burpee Box Jumps
Deload barbell EMOM 3 x 5 Workout

Every 3 minutes x 5
20 lateral jumps over barbell
10 DL
8 hang power cleans
6 FS
4 push jerks

-tankoon max 50% 1RM.
Deload snatch balance Strength

Snatch balance 5 x 3 reps @50-60% 1RM
rest 1 min between
Back Squat 5x5 Strength

Back Squat 5x5 @ 72%
Endurance wod Workout

Partner WOD
Teams of 2, partition reps as desired with your partner.

30 min AMRAP
30 KB swings
30 burpees
30 sit ups
"Happy Hour" Workout

3 Rounds:
12 Power Cleans 60/40kg
12 Chest to Bar Pull-ups
12 Push Jerks 60/40kg
12 Toes to Bar
Basic Conditioning Workout

Basic Conditioning
For 40min

15 Box Overs With Ball 20/15kg
30 Pushups
30 Ring Rows
50 Reverse Lunges 20/15kg
50 Air Squats
150 Double Unders
CFPORVOO Snatch + Abs week 9 Strength

1) Snatch 5x3x60%
2) Dragon flag 5x1

Need a training program?

Back Squat Strength

Conditioning 27-12-2019 Workout

"Water Weight" Workout

Deload barbell EMOM 3 x 5 Workout

Deload snatch balance Strength

Back Squat 5x5 Strength

Endurance wod Workout

"Happy Hour" Workout

Basic Conditioning Workout

CFPORVOO Snatch + Abs week 9 Strength