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

Hip Thrust Strength

7x5 Hip Thrust
rest3-4min
HS + BUTTERFLY 3 Workout

1A) HS 4x40s
1B) BUTTERFLY KIPS 4x10
Cleans and jumps vol 4 Strength

1A) hang clean + push jerk 4x(2+2)x65%
1B) plyometric box jumps 4x5
HS + BUTTERFLY 2 Workout

1A) HS 4X40S
1B) BUTTERFLY KIPS 4X10
Strength Strength

Power Clean
1RM in 6-8 sets. Rest 2:00
- Goal: Small PR
- Last tested on 2021.04.12
5x6-8 KB Push Press Strength

5x6-8 KB Push Press (heaviest possible)
2 x 12min amrap Workout

10 WB
5 Burpee
300m row OR 150m run
rest 8min btw amraps
NCFIT METCON Workout

WORKOUT
FOR TIME
60 Back Squats (185/135)|(135/95)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

KG BB: (85/60)|(60/42.5)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads
CFPORVOO WOD 19.7.2021 Workout

4 ROUNDS

12 T2B

12 Wall ball 9kg/6kg

2+2 TGU 24kg/16kg
DIPS AND JUMPS 19.7.2021 Strength

1a) WEIGHTED DIP 3x4x50%

1b) JUMPS WITH BARBELL 3x4x20-50kg

Need a training program?

Hip Thrust Strength

HS + BUTTERFLY 3 Workout

Cleans and jumps vol 4 Strength

HS + BUTTERFLY 2 Workout

Strength Strength

5x6-8 KB Push Press Strength

2 x 12min amrap Workout

NCFIT METCON Workout

CFPORVOO WOD 19.7.2021 Workout

DIPS AND JUMPS 19.7.2021 Strength