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

5, 3, 1 Front Squat Strength

20min to find your 5, 3, 1 rep max front squat.
Deadlift Strength

Dead-lift 10/5/5/amrap
10@50% 1rm
5@65% 1 rm
5@70% 1 rm
amrap@75% 1 rm
CFPORVOO WOD 14.12.2015 Workout

21-15-9
front squat 45kg/30kg
T2B
Front Squat Strength

Front squat
5/5/3/3/1
Add weight to each set working to your heaviest single
Squat Strength

Squat 10/5/5/amrap
10@50% 1rm warm up set
5@65% 1rm
5%70% 1rm
amrap@75% 1rm
Tuesday 8th December 2015 Strength

Strength

2RM Squat

Then:

2 x 20 speed Squats

*use same successful weight as last session for both sets
Weighted pull ups 5x4x80% Strength

Weighted pull ups 5x4x80%
Squat EMOM 6min Strength

6 min EMOM, 1 back squat -10kg of 1RM or 90% if your 1RM is under 100kg
Static hold Workout

a) 2x ME Pull Up Hold
b) 2xME L-Sit Hold
c) 2xME Ring Support Hold
rest ca. 60sec between
Functional 48/2015 Workout

5 Rounds of:
3min ON/3min OFF
5 Cheast-to-bar Pullups
5 Burpees
5 Wall Balls

(jämför med Functional 5/2015 och/eller Functional 22/2015)

Need a training program?

5, 3, 1 Front Squat Strength

Deadlift Strength

CFPORVOO WOD 14.12.2015 Workout

Front Squat Strength

Squat Strength

Tuesday 8th December 2015 Strength

Weighted pull ups 5x4x80% Strength

Squat EMOM 6min Strength

Static hold Workout

Functional 48/2015 Workout