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

CFMEDA 06.03.14 Workout

AMRAP 9 minutes of:
100 Wall Balls 9/6
60 DU
ME HSPU
3012 Workout

3 rounds

300m row
30 lunges
12 ringdips
12 burpee boxjumps
15 min amrap of Rope climb, K2E, Push-ups & Du`s Workout

15 min Amrap of:
*1 Ropeclimb
*10 K2E
*20 Push-ups
*30 Du
KB swings and squats Workout

4min. AMRAP kb swing 24kg/16kg
2min. rest
4min. AMRAP air squat
Firefighter Workout

50 askelkyykkyä kahvakuulilla tai tangolla (50% omasta painosta)
40 boksihyppyä 60/50cm
30 etukyykkyä (50% omasta painosta)
20 burpee
10 thruster (50% omasta painosta)

Kierrosten välissä minuutin palautus.
5.2.2013 Tiistai Workout

Tabata 20 s / 10 s

Kyykkypito
Käsilläseisonta
Pito renkaissa
Pito tangossa

6 kierrosta --> 2 kierroksen jälkeen 1 minuutti taukoa.

Burpee boxjump

Naiset 15 kpl
Miehet 30 kpl
Mobility 9/2015 Workout

Green Band
Foam Roller
CFPORVOO WOD 26.2.2015 Workout

2min ME row calories
1min rest
5 rounds
30 s ME burpees
1min rest between rounds
Ring dips and rows Workout
3 rounds:
- 7 ring dips
- 7 ring rows
45 second rest between the rounds
15 minutes of C&J Workout

2-position clean & jerk on the minute for 15 minutes. Use 2/3 of 1RM.

Need a training program?

CFMEDA 06.03.14 Workout

3012 Workout

15 min amrap of Rope climb, K2E, Push-ups & Du`s Workout

KB swings and squats Workout

Firefighter Workout

5.2.2013 Tiistai Workout

Mobility 9/2015 Workout

CFPORVOO WOD 26.2.2015 Workout

Ring dips and rows Workout

15 minutes of C&J Workout