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

5 Rounds:
1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute – Double Unders
1 Minute – Calorie Assault Bike
1 Minute – Rest
3x10 Double KB Sit-Up Workout

3x10 Double KB Sit-Up

Rest as needed
Accessory work Workout

3 set, rest as needed:

20-60sec Inchworm Hold
20-30 Russian Twist
Rowing, Sit-ups & Slider pike-ups Workout

3-5 rounds:
20 Strokes on the rower. Damper 10
10 Sit-ups on the rower (GHD style)
10 Slider pike-ups on the rower
Rest 60-90sec.

No rest between movements. Rest between rounds!!!
Morning Intervals Workout

2 Rounds of:

2min ON/2min OFF

Run +

A) ME Row
B) ME Wall Balls
C) ME Assault Bike/SkiErg
D) ME Burpee Box Jump Overs
CFPORVOO WOD 4.6.2018 Workout

3 rounds
600m run
10 STOH 60kg/45kg
5 BAR MU
10min EMOM: 5-15 C2B Workout

10min EMOM:

5-15 C2B

RPE 4

Scale if needed
1. Pause Overhead Squat Strength

3 Sets of 3 Pause Overhead Squats (75%)
*After each set, 30% Max Ring Muscle-ups
Snass it! Workout

For time:
Buy In: 800m Run

3 Rounds of:
10 Power Snatches 50/35kg
5 Burpee over bar

Buy out: 800m Run
2. Skills Workout

On the Minute x 8:
5 Deadlifts (50%)
Time remaining until the :30 second mark:
Max Kipping Handstand Push-ups

Need a training program?

1. Conditioning Workout

3x10 Double KB Sit-Up Workout

Accessory work Workout

Rowing, Sit-ups & Slider pike-ups Workout

Morning Intervals Workout

CFPORVOO WOD 4.6.2018 Workout

10min EMOM: 5-15 C2B Workout

1. Pause Overhead Squat Strength

Snass it! Workout

2. Skills Workout