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

Skill Development Week- Strength 3 Strength

A1- Single Leg 2-DB RDL 4x 12/ then 8/

B1- BB Push Press 4x 10
B2- Banded Lat Pull Down 4x 15

4.5 min rounds

22min
Build a back. Not to be confused with build-a-bear Workout

TRX Pronated wide rows
Renegade Rows (30#/20#)
Rower
Bent over band fly
Skier
TRX Y flys

30:15
45:15
30:15
+ bonus at trainers discretion

20 minutes
Back Squat Strength

Back Squats w/ pause
4 sets of 5 reps
MetCon: Tire Flips Workout

Tire Flips:
3 sets - Length of building (outside)
101016 Workout

3 sets for time of:
250m Row
20 x Wall ball shots
20 x KB swings
Rest 3min.
Double Tabata Workout

Double Tabata
Alt.
Shuttle Run
Plank Hold
031016 Workout

For max reps:
90s of strict pull ups
Rest 90s
90s of strict HSPU
Rest 90s
60s of strict pull ups
Rest 60s
60s of strict HSPU
Rest 60s
30s of strict pull ups
Rest 30s
30s of strict HSPU

Against a 8min running clock for max reps:
Row 1000m
Wall ball shots
Split jerks Strength

Split jerk
5x5
Clean the bar at start of each set
deadlift 6x6x60% 1min rest Strength

deadlift 6x6x60% 1min rest
CFPORVOO WOD 20.9.2016 Workout

30 abmat sit ups
30 push ups
30 abmat sit ups
30 pull ups
30 abmat sit ups
30 cal airbike
30 abmat sit ups

Need a training program?

Skill Development Week- Strength 3 Strength

Build a back. Not to be confused with build-a-bear Workout

Back Squat Strength

MetCon: Tire Flips Workout

101016 Workout

Double Tabata Workout

031016 Workout

Split jerks Strength

deadlift 6x6x60% 1min rest Strength

CFPORVOO WOD 20.9.2016 Workout