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-
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CFPORVOO WOD 22.11.2017 Workout
3 rounds
10 Hanging leg lifts
10 pike pulses
15+15 side over arches
15 back extensions -
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Conditioning 18-11-2017 Workout
With a running clock with a partner (split work however you decide, both run same time):
0:00-10:00
20 Sumo Deadlift High Pull KB (24/16)
20 Wallballs (20/14)
200 Meter Run12:00-22:00
20 Toes to Bar
20 Medball Cleans (20/14)
200 Meter Run24:00-34:00
20 Burpees
20 Air Squats
200 Meter Run -
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5 x AMRAP3 Workout
5 x AMRAP3
3 Power clean (60/43)
6 ring Push Up
9 Air squat
* rest 1 minute after each AMRAP
* total 19min
* result is total reps -
2. Conditioning Workout
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in time remainingrest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in time remainingrest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in time remaining -
10 rounds, 1min ON, 30sec OFF Workout
10 rounds, 1min ON, 30sec OFF
Work these as AMRAPS
A) Row 10/7kcal, 6 Thruster (40/30kg)
B) 6 Power Snatch (40/30kg), 6 Bar over BurpeeOn 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.