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

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
CFPORVOO WOD 2.3.2018 Workout

4 rounds
10m HS walk
10 V-ups
10 K2Es
Endurance WOD Workout

For time:
21-15-9
Push ups
Box jumps
Then after 21-15-9 is completed run 800m

Rest 3 minutes

21-15-9
Calorie row
V-ups
Then after 21-15-9 is completed run 800m

Rest 3 minutes

21-15-9
Burpees
Sit ups
Then after 21-15-9 is completed run 800 meters
Weighted pull ups/ weighted dips 3x2x80% Strength

1) weighted pull ups 3x2x80%
2) weighted dips 3x2x80%
20042014 Strength

Bench press 5x5
Olympic Lifting Strength

Snatch push press @ 70-80% of 1RM snatch
3sets of 8 reps
Squat, Fly and Pull Workout

For time:

30-20-10 Overhead Squat 50/35kg
5-5-5 Muscle Ups
30-20-10 KB/DB Snatches 22,5-25/15-16kg
CFPORVOO WOD 14.2.2018 Workout

3 rounds for quality
3 bar MUs
3 pull ups
3 T2Bs
CFPORVOO WOD 7.2.2018 Workout

4 rounds
20 lunges 70kg/50kg
30 cal airbike/row
Skill Workout

Dumbell work
- power clean
- stoh
- Lunge
- power snatch
- squat snatch
- ohs

Work on efficieny! Practice Open standards!

Need a training program?

1. Conditioning Workout

CFPORVOO WOD 2.3.2018 Workout

Endurance WOD Workout

Weighted pull ups/ weighted dips 3x2x80% Strength

20042014 Strength

Olympic Lifting Strength

Squat, Fly and Pull Workout

CFPORVOO WOD 14.2.2018 Workout

CFPORVOO WOD 7.2.2018 Workout

Skill Workout