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

Handstand hold Workout

8x
20sec ON / 40sec OFF
Core Workout

CORE
3x
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow hold
(rest 1min)
Back Squat: 7-7-5-5-3-3 Strength

Record loads and other details.
CFPORVOO Snatch week 4 Strength

Snatch + OHS 6x(3+1)x65%
Burpees 101 Workout

Against a 10 minute clock:
101 burpees
Friday strength Workout

2×50 Unbroken KB Swings

Rest 1-2 min between sets.
Endurance WOD Workout

In teams of 2 for time:
3 000 m row
300 double unders
3 mile run (4,8 km)

Share the work. One works, one rests.
Power Snatch + Squat Snatch Strength

WEIGHTLIFTING

Power Snatch + Squat Snatch
Drop and Go

Every 90sec for 9 set

1-3 set RPE 3-4
4-6 set RPE 4
7-9 set RPE 4-5
WOD Workout

21-15-9
Thruster 42,5/30kg
Bar over Jump

TC 5min
Thrusters and Cindy Workout

CONDITIONING

EMOM x10

1) 10 Thruster @40-50%
2) One round of Cindy

RPE 4

Target: all reps unbroken

Need a training program?

Handstand hold Workout

Core Workout

Back Squat: 7-7-5-5-3-3 Strength

CFPORVOO Snatch week 4 Strength

Burpees 101 Workout

Friday strength Workout

Endurance WOD Workout

Power Snatch + Squat Snatch Strength

WOD Workout

Thrusters and Cindy Workout