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

Strength Strength

Deadlift (18 mins )
6x2reps
- dead stop
- find the daily max
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!
WOD Workout

Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 5 reps each
1 min: 5 wall ball + 5 swings
2. min: 6 wall ball + 6 swings
3. min: 7+7
4. min: 8+8
5. min: 9+9
6. min: 10+10
7. min: 11+11
.
.
.Goal: round of 8. (12+12)
Extra Credit 03-09-2019 Workout

Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps
Tall Squat Snatch Strength

Every 90s:

4x4 Tall Squat Snatch

30-40% of 1RM Snatch
accessory Workout

4rds
Hip Thrust x 6
rest 1min
Bulgarian split squat x 6/side
rest 2-3min
On-Ramp WOD: Death By Burpee Workout

Death by Burpee
One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.
For Time Workout

"Buy in"
Row 1000m

Then
5 x Squat Clean & Jerk (85/55kg)
15 x C2B
4 x Squat Clean & Jerk
12 x C2B
3 x Squat Clean & Jerk
9 x C2B
2 x Squat Clean & Jerk
6 x C2B
1 x Squat Clean & Jerk
3 x C2B

Cash out
35 x Burpees
Thruster Strength

Build to Heavy 10-Rep
Optional Accessory Work Workout

Optional Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)
CFPORVOO WOD 21.8.2019 Workout

15 min EMOM
row max calories,
damper setting 10

Need a training program?

Strength Strength

WOD Workout

Extra Credit 03-09-2019 Workout

Tall Squat Snatch Strength

accessory Workout

On-Ramp WOD: Death By Burpee Workout

For Time Workout

Thruster Strength

Optional Accessory Work Workout

CFPORVOO WOD 21.8.2019 Workout