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 16.5.2023 Workout
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Strength 10-07-2022 Strength
Paused Snatch Deadlift
4 x 4. Rest 2:00
– 1s pause below knee and above the knee
– Improve from last week
– 2-3 Warm-up sets -
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Snatch complex Strength
4x 2 snatch + 2 hang snatch ( 65-75% of 1rm)
3x 1 snatch + 1 hang snatch (75-83%) -
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PArtner WOD 12.5.2023 Workout
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Track Workout
Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
3 Rounds
- rest 4 min between rounds
- RPE 8.5 -
Power snatch Strength
EMOM x 10
6min x 2 power snatch (50-60%)
4min x 1 power snatch (60-70%)BE FAST, not too heavy !!!
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Back squat Strength
3-3-2-2
(Deload-viikon kyykyt, 3 sarjat suunnilleen samalla millä teit viime viikon 6 sarjat. 2 sarjat samalla kuin 4 sarjat.)
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EMOM x 16-24 Workout
EMOM x 16-24 (4-6rounds)
1) echo (easy pace)
2) 5-10 ttb + 3-5 high box jump
3) echo (easy pace)
4) 5-10 hspu + 3-5 high box jump(Pyri pitämään sykkeet hallinnassa, peissaa echo bikellä ja skaalaa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet PK2 alueella.)