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

CFPORVOO WOD 9.5.2017 Workout

300m row

50 sit ups

10 C2Bs

10 box over burpee 60cm/50cm

50 push ups

300m row
Engine Gymnastics Workout

18 Min EMOM
1. 10 c2B
2. 10-15 hollow rocks
3. 10 Dips
Engine Gymnastics Workout

4-7 strict T2B each Min for 10 Mins
5 rounds Workout

30s on 30s off
A: front squat
B: power clean
C: backsquat
D: sdlhp
E: stoh

Alternate btw movements. Weight 60/42.5kg
10 rounds Workout

Every 2 minutes for 10 rds.
Squat snatch + hang squat snstch + ohs
"Kalsu" Workout

For time
100 thrusters 60/42,5kg, 5 burpees every minute.

start at burpees.
Front squat Strength

5@75%
4@80%
3@85%
2@90%
Clean&Jerk Strength

8 x 2xhang squat clean + jerk @ 75-90%

Eli kaksi rivee hängistä ja työntö. Niinku tossa lukee :)
Power&Speed - Barbell Work Strength

5 sets: Power Clean + Front Squat + Hang Clean @70-80% of 1RM power Clean, rest as needed

Ohje: raaka rinnalleveto, etukyykky ja rinnalleveto riipusta. Keskity nopeuteen. Lepää tarvittava määrä sarjojen välissä. Skaalaa tarvittaessa painoja.
5/4/17 Workout

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(20)
otm 20
min 1-4 snatch 115/75/*135/95
min 2-12 step ups/box jumps 24/20
min 3-4 clean and jerk 115/75-*135/95
min 4-12 kb figure 8 to a hold-35/20/*53/35

deadlift(8)
3x2

Finisher
2 min hamstring stretch
2 min sh distraction
2 min plank

Need a training program?

CFPORVOO WOD 9.5.2017 Workout

Engine Gymnastics Workout

Engine Gymnastics Workout

5 rounds Workout

10 rounds Workout

"Kalsu" Workout

Front squat Strength

Clean&Jerk Strength

Power&Speed - Barbell Work Strength

5/4/17 Workout