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

CPORVOO front squat week 1 Strength

Front squat 5x10x55%
AMRAP 8 Workout

AMRAP 8
6+6 KB Windmills
12 Candlestick Rolls
60 Double Unders
10min EMOM of “Macho Man” Workout

10min EMOM of “Macho Man”

3 Power Clean + 3 Front Squat + 3 Jerk

Pick a loading you have around 30-20sec of rest. Reps unbroken. This can get a bit spicy and it should as well!
2.Conditioning Workout

"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell - 22.5/15
Barbell - 61/43
EMOM x15 Workout
1.) DU's
2.) Pistol squat
3.) HSPU
- you choose reps.
- go sustainable pace.
CFPORVOO WOD 4.12.2019 Workout

3 rounds
1min ON, 1 min OFF
support on rings
HBH
ABH
hang
WOD 28.11 Workout

WOD (S):
5 rounds for quality
5 strict pull up
10 push up
15 abmat sit up
10 KB/DB snatch
5 goblet squat 24/16
30s planking
20s super man hold
60s rowing, skiing, biking
Row 3000m Workout

Row 3k for time
Optional accessory Workout

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4
Tiistai 12.11. Strength

Pause back squat
5x4 v2
(without belt)

Need a training program?

CPORVOO front squat week 1 Strength

AMRAP 8 Workout

10min EMOM of “Macho Man” Workout

2.Conditioning Workout

EMOM x15 Workout

CFPORVOO WOD 4.12.2019 Workout

WOD 28.11 Workout

Row 3000m Workout

Optional accessory Workout

Tiistai 12.11. Strength