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

Basic Conditioning Workout

Basic Conditioning
For 35min:

70 Air Squats
While Partner....
Plank Hold

60 Ring Rows
While Partner....
Superman Hold

50 Pushups
While Partner....
Hang Hold

40 Burpees
While Partner....
Handstand Hold

Share as you wish

Mobility: Upper back, Shoulders
Core Strength Workout

3 rounds
12 Back Extensions on a Box w/pair
6+6 One Arm KB Weighted Sit-up
Clean and Jerk Practice Workout

Clean and Jerk Practice
E2MOM for 10min
5+5 DB Hang Clean and Split Jerks
Front Squat Workout

Front Squat 3x5,2 RIR
Rest 3 min
Power snatch into overhead squat Workout

Power snatch into overhead squat
6x3r
Leave 2-3 reps in the tank.
Go every 90s.
5 rounds Workout

Not for Time:
40 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Time cap: 15min.
3rds for time Workout

25 x T2B
50 x DU
15-13-11 x Squat Clean

TC 14min
CFPORVOO WOD 3.10.2019 Workout

2k row
2k AB
1,5k run
WARM-UP Workout

5-10min Row/run/airbike

Then 3 rounds:
10-20 Banded Good Morning video
3-5 Thruster 3 for 1 video
5-10 Pull-Up/Ring Row
+
Perfect Stretch video
Running Workout

CONDITIONING

2 rounds for time:

Run 1600m
3min rest
Run 800m
2min rest
Run 400m
1min rest

Target: Try to match your times on the second round. RPE 3 to 4, with all distances. Not all out.

Need a training program?

Basic Conditioning Workout

Core Strength Workout

Clean and Jerk Practice Workout

Front Squat Workout

Power snatch into overhead squat Workout

5 rounds Workout

3rds for time Workout

CFPORVOO WOD 3.10.2019 Workout

WARM-UP Workout

Running Workout