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

5 rounds Workout
Every 5min:
21/18 cal Row / Air bike
18 Wallball
12 Pull up/C2B
- Go sustainable pace.
- Try to go under 2.5min.
- Scale if needed.
Run and rise Workout

A. E3MOM for 9min
200m Run
Pull-ups (AMRAP)

2min Break

B. E3MOM for 9min
200m Run
Kipping leg raises (AMRAP)
EMOM 30 Workout

EMOM 30
(1) 10-14 Pistols
(2) 6-10 Toes-to-bar
(3) 6-10 HSPU
(4) 30-50 DU
(5) 12/8 Cal. Row/Bike/Ski
(6) Rest
Cooldown Workout

3-5 Rounds:
10-30kcal Row/Airbike/ski,
3+3 Perfect Strech,
20m Animals
Thrusterone Workout

30s. On, 30s. Off for 18min
Clean & Thruster
Air bike/Row
Thruster 5x5 Strength

Thruster
5-5-5-5-5
Rest as needed.
Use light weights. Leave 4 or more reps in the tank.
This is a deload workout.
G.I. Jane Workout

100 burpee pull-ups for time
WOD 14.9 Workout

EMOM 20:
1 heavy hang power clean
3 T2B
5 wall balls
Conditioning 12-09-2018 Workout

AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s (30s per arm)
Max Bike or Row for Cals or Sled Push x 60s
Single Arm OH Carry x 30s (15s each arm)
Hollow Hold x 20s

*One athlete completes a full round at a time.
CFPORVOO WOD 3.9.2018 Workout

For time
20 deadlifts 120kg/80kg
15 front squats 100kg/65kg
10 cleans 80kg/55kg
5 OHS 60kg/45kg

Need a training program?

5 rounds Workout

Run and rise Workout

EMOM 30 Workout

Cooldown Workout

Thrusterone Workout

Thruster 5x5 Strength

G.I. Jane Workout

WOD 14.9 Workout

Conditioning 12-09-2018 Workout

CFPORVOO WOD 3.9.2018 Workout