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-
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CFPORVOO WOD 14.4.2023 Workout
45 min PK
1000m machine
8 ring pus ups
20 steps walking lunges
1000m machine
15 kb swings
10 goblet squats
1000m machine
15 ring rows
10 bicep curls with barbell -
Treeni 4 Workout
Warm Up
3 rounds
1 min echo bike
5 strict burpee
10/10 single leg rdl @10/15kg
10/10 single arm db press @10/15kgStrenght
Bench Press 5x3reps@77-80-83-86-89%
rest 2-3 min
Shoulder Press behind neck 3x8reps @50-55% of 1rm (narrow grip)
rest 1.5-2 min bwn setsMetcon 1
emom 7-10
7-10 burpee box jump overs @60/50cmMetcon 2
6-8 rounds
8/10 cal echo bike @easy/moderate pace
5 tng power clean&jerks @35/50kg (must be unbroken, no singles)
time target 8-10 minsAccessory Work
3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg's
3x12-15 banded strict pull ups
3x1:00 front plank + 30/30s suitcase carry
rest as needed -
Ke 12.4.2023 perus: penkki Strength
Penkki 3x5x70%
1lankun penkki Max1
Vipunostot eteen levypainolla 3x20
-täysi liikerataPystypunnerrus otsalta 3x10
-kapea ote -
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”THE HULK” Workout
12min amrap:
- 5 etukyykky (N 60kg / M 85kg)
- 7 boksihyppy (N 60cm / M 75cm)
- 10 swingi (amer.)(N 24kg / M 32kg)
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Accessories Workout
5 rnds
12 GHD Hip Extensions, 15 kg
10 Alternating Box Step-ups, 20 kg
10 Pistol Squats
Rest 1:30 -
