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

Best 4 Movements to Big Squats Workout

For quality
2 - 3 rounds
A. Goblet squat x 8
B. Front rack stepping lunge x 8 side
C. Good Morning x 8
D. Banded back squats x 8
OHS fivers Strength

E2MOM x4:
5 OHS - RIR 2 on last set
Lepopäivä Workout

Rest day - what did you do?
CFPORVOO WOD 11.2.2023 Workout

12 min EMOM
ODD 8 deadlifts 140kg/110kg
EVEN 8 ring dips
VEGETA Workout
Active recovery Workout

36 Min@Easy Pace (6 rounds)
40 sec On 20 sec Off
1. Erg Or Jump Rope Or Box Step Ups
2. Push Ups
3. Erg Or Jump Rope Or Box Step Ups
4. Bicep Curls
5. Erg OR Jump Rope Or Box Step Ups
6. Pull Ups
Then
4 Min Plank Hold
*Every Break 20 Flutter Kicks
15.2.23 Workout

1min ON, 90s OFF x8
10/8cal bike
max thrusters @42.5/30kg
EASY: Soutaa, huopaa Workout

2min on - 2min off x6:
a) 8 kb goblet squat + 12 box get over, remaining time row
b) 8 knee raise / v-up + 16 kb deadlift, remaining time row

Target: 30-60s time for the row per round.
Result: total calories rowed.
CrossLifting Workout

A, 15 mins Running Clock
2 Front Squat + Split Jerk
- work from rack
- Build up to Daily max
- Good form!
- 2 mins btw Heavy sets

B,
Modified “Macho Man”
EMOM 15
3 power clean
3 thruster
3 jerk
Weight @50/35kg

If You cannot complete all the reps within the minute, the Workout is over. Stop at 15 mins!
Ma 13.2.2023 kisa: kyykky + penkki Strength

Kyykky 2x4x77,5%

Penkki 3x3x75%

Etukyykky 3x1 (noin 90% etukyykyn maximista)

SitUps 5x10

Need a training program?

Best 4 Movements to Big Squats Workout

OHS fivers Strength

Lepopäivä Workout

CFPORVOO WOD 11.2.2023 Workout

VEGETA Workout

Active recovery Workout

15.2.23 Workout

EASY: Soutaa, huopaa Workout

CrossLifting Workout

Ma 13.2.2023 kisa: kyykky + penkki Strength