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

ENDURANCE Class Metcon Workout

3 Rounds 40/20

Slam ball
OH lunges with weight plate 45/35
Complex- 2 burpees, 2 wall ball 20/14
Jump rope ( or DU )
Dips (box/ matador/ rings)
Lateral box jump overs 24/20
KB swings 53/35
DB squats 50/30
Broad jumps
Bar hang
On the minute for 14 minutes Workout

Odd: 8 Front Squat (use 50-60% 1RM)
Even: 12 russian kb swing
CFPORVOO WOD 29.9.2016 Workout

10 min AMRAP
5+5 hang snatch (hip) + OHS 45kg/30kg
10 x kb-snatch 24kg/16kg
10 x kb- swing 24kg/16kg
10 min AIRBIKE Workout

Use 1/3 or 1/4 of your max watts
CFPORVOO WOD 27.9.2016 Workout

3 rounds
3 wall climbs
5+5 lunges 60kg/40kg
10 box over burpees
CFPORVOO EMOM 27.9.2016 Workout

10 min EMOM
odd 5 dips + 5 pushups
even 5 HLRs + 5 strict pull ups
Woehlke Workout
3 rounds, each for time of:
- 4 jerks, 185 lb.
- 5 front squats, 185 lb.
- 6 power cleans, 185 lb.
- 40 pull-ups
- 50 push-ups
- 60 sit-ups
Rest 3 minutes between rounds.
10! Leuanveto ja Käsipaino thruster Workout

10!
Leuanveto
Käsipaino thruster 1 kädellä
Just Row Workout

Ladies 1250m men 1500m
15m Sprints 3x3 Workout

15m Sprints 3x3

Need a training program?

ENDURANCE Class Metcon Workout

On the minute for 14 minutes Workout

CFPORVOO WOD 29.9.2016 Workout

10 min AIRBIKE Workout

CFPORVOO WOD 27.9.2016 Workout

CFPORVOO EMOM 27.9.2016 Workout

Woehlke Workout

10! Leuanveto ja Käsipaino thruster Workout

Just Row Workout

15m Sprints 3x3 Workout