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

1. Barbell Benchmark Workout

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

Zombie Nation
Partner WOD
Costumes are welcome!
1. Barbell Conditioning Workout

EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)
10/26/17 Workout

Start up(14)
stretch 4 mins

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

3rds(8)
4 strict db press
6 db squat cleans
8 sit ups

Metcon/Rx(18)
10-8-6-4-2-4-6-8-10
cleans 135/85-*185/105
wallballs 16/12-*20/14
burpees
pull-ups

clean-work up to hvy(12)

Finisher
2 min samson stretch
30 scap push-ups
60 kneeling crunch
CFPORVOO WOD 27.10.2017 Workout

10min AMRAP
10 burpees
10 back squats 55kg/40kg
10 sit ups
10 pull ups
10 cal row
Rest day Workout

Kipping/kipping pull ups tekniikka klo 18.
Partner WOD Workout

AMRAP 24
12 Partner pistols
12 Partner WB sit up
12 Partner push up
12 Partner pull up
12 Partner burpee

Your result is total amount of reps
CFPORVOO WOD 10.10.2017 Workout

12min AMRAP

10 thrusters 45kg/30kg

50 DUs

10 C2Bs
Tiistai 10.10 Strength

Hatch squat week 1 day 1
Accessory Work Workout

4 rounds, rest 1-2min between movements

1) 3 Weighted Pull-Up
2) 5-15 Strict Ring Dip
3) 10 KB Push Press (use 2 kettlebells)

Go by feel, scale if needed.

Need a training program?

1. Barbell Benchmark Workout

Endurance Class Workout

1. Barbell Conditioning Workout

10/26/17 Workout

CFPORVOO WOD 27.10.2017 Workout

Rest day Workout

Partner WOD Workout

CFPORVOO WOD 10.10.2017 Workout

Tiistai 10.10 Strength

Accessory Work Workout