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

Thruster OTM 12min Strength

Thruster- 3 reps on the minute for 12 minutes
Engine Gymnastics Workout

20 Min EMOM
ALternate through:
1. 6-10 Ring Dips
2. 10-15 Kipping T2B
3. 10-15 Back Extensions
4. 5-10m handstand walk
5. Rest
Engine Gymnastics Workout

Handstand Push Up
10 Min EMOM
3-5 Strict HSPU
RRV riipusta + raakatyöntö Strength

6x3+1 RRV riipusta polven yläpuolelta ja rty 65-75%
Etukyykky 4 x 6 Strength

Etukyykky, 4 x 6, 60 %
Snatch complex Strength

Find max in
snatch + hang snatch + ohs

(+ 3 sets 75-85%)
CFPORVOO WOD 31.12.2016 Workout

12 min AMRAP
10 thrusters 50kg/35kg
10 triples / 50 DUs
10 push presses 50kg/35kg
10 triples / 50 DUs
CORE Strength

Turkish get ups 3*5 each side
4.1.2017 Strength

PN ryhmä
Taskuilta tempaukset, ensimmäinen raakana ja toinen kyykkyyn. Nouseva kuorma.
5-7 nostoa raaka+kyykky, sen jälkeen 3-5 pelkästään kyykkyyn.
Push Press Strength

Find your 1rm

Need a training program?

Thruster OTM 12min Strength

Engine Gymnastics Workout

Engine Gymnastics Workout

RRV riipusta + raakatyöntö Strength

Etukyykky 4 x 6 Strength

Snatch complex Strength

CFPORVOO WOD 31.12.2016 Workout

CORE Strength

4.1.2017 Strength

Push Press Strength