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

Shorty40 Workout

Buy in: 40/30cal Airbike
Then:
40 Pull-ups
40 Push-ups
40 KB-Swings 24/20kg
40 Deadlift 40/30

Cash out: 40 Double unders
CFPORVOO WOD 23.10.2019 Workout

100 cal Air Bike
30 kb swings 24kg/16kg
900m run
Shoulder Press 4 x 8 Strength

4 x 8 rep, 1,5 min rest
4 sets of Ring Rows Workout

4 sets of
8-10 Ring Rows

*use heaviest possible position. Slow and strict! Rest aboiut 90sec between sets.
CFPORVOO WOD 17.10.2019 Workout

50 DUs
50 cal row
50 DUs
50 cal Air bike
50 DUs
WOD 16.10 Workout

Metcon:
AMRAP 20
10 wall ball 9/6
15 KBS 24/16
20 air squat
25 abmat sit up

OR

EMOM 20:
1: 10 wall ball 9/6
2: 15 KBS 24/16
3: 20 air squat
4: 25 abmat sit up
5: rest
Fransche Workout

For time
21 Thrusters 40/30kg
21 Pullups
50 Double Unders

15 Thrusters 50/35kg
15 C2B Pullups
50 Double Unders

9 Thrusters 60/40kg
9 Bar Muscle-Ups
50 Double Unders
Push Press Strength

Push Press
4x2r
1 rep in the tank.
Rest as needed.
“Child’s Play” Workout

3 Rounds:
10 Thrusters 50/35kg
20 Deadlifts 50/35kg
50 Double Unders
"Point Break" Workout

AMRAP 15:
5 Strict Pull-ups
10 Dumbbell Hang Clean and Jerks 22,5/15kg
15 AbMat Sit-ups

Need a training program?

Shorty40 Workout

CFPORVOO WOD 23.10.2019 Workout

Shoulder Press 4 x 8 Strength

4 sets of Ring Rows Workout

CFPORVOO WOD 17.10.2019 Workout

WOD 16.10 Workout

Fransche Workout

Push Press Strength

“Child’s Play” Workout

"Point Break" Workout