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

15 min 3 liikettä Workout

15min

3+3 turkkilainen ylösnousu
1min kuollut koppakuoriainen
20 venäläinen kierto
11/14/17 Workout

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 good mornings
10 plyo
10 sl dl

Metcon/Metcon-comp(12)
amrap 12
5 cleans 115/75-*165/95
7 burpee box jump overs 24/20

complex(12)
hang clean + clean + jerk
work up to hvy

Finisher
2 min hamstring stretch
30 t raise
30 ghdsu/mbsu
Morning Intervals Workout

5x5min (2min rest)

A) Teams of 2-3, Max Cal. SkiErg

B) Teams of 2-3, Max Cal. Assault Bike

C) Teams of 2-3, Max Length Sled Push

D) 1000/800m Row + ME Wall Balls

E) 10x 20sec ON/10sec OFF
Alt.
Shuttle Run
Burpees
Front squat 4x2x90% Strength

Front squat 4x2x90%
Muscle Up EMOM Workout

EMOM10
* 3 - 5 Mu
Scales:

A) challenging MU transition
B) Strict Pull Up / Strict Ring Dip
C) Ring Row / push up
2. Conditioning Workout

0:00 – 10:00
2 K ROW
Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00 Rest

13:00 – 20:00
1 K ROW
Max Power Snatch (115/80) in time remaining
CFPORVOO WOD 8.11.2017 Workout

10 min AMRAP
100 DUs
10 pistols (alternating)
10 box jumps 75cm/60cm
10 HSPUs
Ring dip Workout

3 x max reps strict ring dip
* 2 min rest between attempts
* result is total amount of reps
1. Barbell Benchmark Workout

For TIme:
30 Snatches (135/95)
Endurance Class Workout

Zombie Nation
Partner WOD
Costumes are welcome!

Need a training program?

15 min 3 liikettä Workout

11/14/17 Workout

Morning Intervals Workout

Front squat 4x2x90% Strength

Muscle Up EMOM Workout

2. Conditioning Workout

CFPORVOO WOD 8.11.2017 Workout

Ring dip Workout

1. Barbell Benchmark Workout

Endurance Class Workout