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

Power snatches and burpees Workout
Complete as many rounds as possible in 10 minutes of:
- 10 x 95-lb. power snatches
- 10 burpees
Endurance - 10K Workout

In teams of 3 for time:
Row 10k.

One rows and during the workout the resting partners perform:
100 med ball over the shoulder 60/40 lb
900 m KB farmer’s walk 24/16 kg
CFPORVOO WOD 30.8.2016 Workout

21-15-9
deadlift 100kg/70kg
airbike calories
Finisher Workout

5 rounds for time:
5 Ring dips
10 Abmat sit-ups
MAP 6 Workout

Intervals

B1. Pallof Press @ 3010; 3 x 10/side
B2. Banded Pull-Aparts @ 3010; 3 x 20

Aux on your own:
Butt raises on Box/Foam roller 3 x 6 reps
Partner wod Workout

Partner WOD
1/2 mile buy in run ( together)
Then, 48 reps of...
Pullups
Situps
MB partner toss over rig
Kb swing
Slam ball
* Split reps down the middle, but can switch at any time
Rest 2 minutes, then repeat with 24 reps of everything - split down middle ( NO RUN )
Score = total time ( run, rest and repeat )
Clean & Jerk Strength

Clean and Jerk: 5x1 (60-95%)

(If it feels good, go for a PR)
Bench press Strength

BP: 5-3-1 (75%, 85%, 95%)
Bench press Strength

BP: 3x3 (80%, 85%, 90%)
1 RM Deadlift 1 RM Strength

1 RM Deadlift 1 RM

Need a training program?

Power snatches and burpees Workout

Endurance - 10K Workout

CFPORVOO WOD 30.8.2016 Workout

Finisher Workout

MAP 6 Workout

Partner wod Workout

Clean & Jerk Strength

Bench press Strength

Bench press Strength

1 RM Deadlift 1 RM Strength