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. Conditioning Workout

Teams of 2

50 Power Cleans (135/95)40 Power Cleans (155/105)
30 Power Cleans (185/125)
20 Power Cleans (205/135)
10 Power Cleans (225/155)
EMOM 20 Workout

EMOM 20
(1) 5-10 Handstand Pushups
(2) 10-15 Toes-to-bar
(3) 12-16 DB Snatches (heavy)
(4) 8-12 Ring Dips
(5) Rest
2.Conditioning Workout

"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Kilos: 43/29
1.Tempo Back Squat Strength

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.
CFPORVOO Front squat week 7 Strength

Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%
CFPORVOO HS/HSPU week 10 Workout

1) HSPU 5x4
2) HS 5x48s
CFPORVOO WOD 7.1.2020 Workout

3 rounds for quality
2 min row, easy
6+6 kb windmill 8kg
10 OHS 20kg/15kg
10 side squats
10 hand lifts on the ground
CFPORVOO WOD 17.1.2020 Workout

5 rounds
10 deadlifts 100kg/70kg
1 clean 100kg/70kg
10 T2B
5 HSPUs
WOD Workout

KB Snatch Technique ( 10mins )

AMRAP 8 mins
8/8 KB Snatch @ 24/16kg
8 Push up
8/8 Front rack Reverse lunge @24/16kg

Goal: 4+rounds
Split jerk Strength

Split jerk from rack

3-3-2-1-1

Need a training program?

1. Conditioning Workout

EMOM 20 Workout

2.Conditioning Workout

1.Tempo Back Squat Strength

CFPORVOO Front squat week 7 Strength

CFPORVOO HS/HSPU week 10 Workout

CFPORVOO WOD 7.1.2020 Workout

CFPORVOO WOD 17.1.2020 Workout

WOD Workout

Split jerk Strength