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

EMOM x 20 Workout

EMOM x 20

1) row
2) 8 Double DB thruster @22,5/15kg
CFPORVOO WOD 20.1.2021 Workout

30 min PK

12 kb swings 16kg/12kg

400m row

10 box step overs

30s plank

30+30s pistol bottom position

10 shoulder presses 20/15kg
4 sets, 15-25 GHD Sit-Up Workout

4 sets, rest as needed
15-25 GHD Sit-Up
Green 170121 Workout

12 x 2:30min ON/90sec OFF

A. 3x
Max Calories

B. 3x
AMRAP of
3 Pullups
5 Pushups
7 Squats

C. 3x
AMRAP of
7 Wall Balls
7 MB Situps

D. 3x
AMRAP of
6 Single Arm Devils Press
6 DB Box Steps Overs
EMOM 12 min Workout

EMOM 12 min

1) 10 one arm KB overhead lunges 20/16kg (5 each leg)
2) 15 Goblet squats 20/16 kg
3) 20-30 Russian twists 20/16 kg (each side is one rep)

*Quality only!
2020/03/02 power clean + jerk Strength

2x5+3, 2x3+2, 2x1+1
2rds Workout

3x30s Work 30s rest / station
1min rest btw stations
1. Sled Push
2. Sledhammer hits / SlamBall
3. Strict Pull up / Dead hang hold
4. Battle Ropes
Endurance Workout

100 Kcal of:
Assault Bike @ max effort
Sumo deadlift highpull 5x5 Strength

Sumo deadlift high pull 5x5
Team WOD: Max cals air bike Workout

Team WOD: Max cals air bike

team of 3:
3 rounds
3 min max cals air bike

*Change personnel every 20 sec
*rest 1 min between rounds

Need a training program?

EMOM x 20 Workout

CFPORVOO WOD 20.1.2021 Workout

4 sets, 15-25 GHD Sit-Up Workout

Green 170121 Workout

EMOM 12 min Workout

2020/03/02 power clean + jerk Strength

2rds Workout

Endurance Workout

Sumo deadlift highpull 5x5 Strength

Team WOD: Max cals air bike Workout