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

Fran Workout

For Time:
21-15-9
Thrusters 43/29kg
Pullups
Front squat Strength

Front squat
5x5
@65%every 2min.
3 kierrosta 3 liikettä Workout

3 kierrosta

10 hauiskääntö tangolla myötäotteella
10 vipunosto sivuille
20 ojentajapunnerrus kuminauhalla
AMRAP 7min. Workout

3 Clean and Jerks + 3 Toes to bar
6 Clean and Jerks + 6 Toes to bar
9 Clean and Jerks + 9 Toes to bar
…

Add (3) Reps to Each Movement...

Rx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg
EMOM x20 Workout
1.) Bike
2.) Row
3.) Burpee over box
4.) Rest...
- Go hard, but sustainable pace.
3rds for time Workout

Run 400m
30 x DB Snatch
30 x WB
High hang squat snatch Strength

High hang squat snatch

5 x 3 reps
rest 90 sec

-3 sec pause at the bottom of the catch
-use 70-80%
Core Complex Workout

Core Complex
EMOM 6, 35s On/25s Off
1. Reverse Plank Legs on a Box
2. V Ups
3. Straddle Pulses
CFPORVOO WOD 27.2.2020 Workout

20 thruster 30kg/20kg

20 pull ups

15 thruster 40kg/2kg

15 C2B

10 thruster 50kg/30kg

10 BAR MU
Weighted dips Strength

Weighted dips
10x3
Rest as needed. No failures.

Need a training program?

Fran Workout

Front squat Strength

3 kierrosta 3 liikettä Workout

AMRAP 7min. Workout

EMOM x20 Workout

3rds for time Workout

High hang squat snatch Strength

Core Complex Workout

CFPORVOO WOD 27.2.2020 Workout

Weighted dips Strength