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-
WOD Workout
EMOM 30:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 6 x 10m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (20/15)
- Goal: Sustainable paceExtra:
Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
OR Closed Stance Stand to Sit 3 x 6. -
Power Snatch + Hang Power Snatch Strength
Set 1-4: 2 Power Snatches + 1 Hang Power Snatch
Set 5-8: 1 Power Snatch + 1 Hang Power Snatch
- Rest 2min btw sets
- Build to heavy -
1.6.2022 10RFT Workout
-
-
-
CFPORVOO WOD 31.5.2022 Workout
Queens and men
8 min AMRAP
3 queens press 2x22,5kg/ 2x15kg (burpee + squat clean and thruster)
6 Man makers 2x22,5kg/2x15kg
10 sit ups
20 russian twists 22,5kg/15kg -
-
WOD Workout
AMRAP 6:00
1 DB Burpee @2x22,5/15kg
1 each DB Reverse LungesRx+: 25kg
Extra:
Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise -
Strength Workout
A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells
- Final week of these two! -
Romanian Deadlift (RDL) Strength
5 sets of 5 Romanian Deadlifts
Set 1: @60%
Set 2: @65%
Set 3: @70%
Set 4: @75%
Set 5: @75%
- Rest 2min btw sets