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

Raakatampaus + vala Strength

Raakatempaus + valakyykky
7x2+1@65-75%

Lähtöjä!
10.5.2017 Ke Perusryhmä PP Workout

Penkkipunnerrus 5x3x5RM eli tee 5x3 samalla painolla jolla teit max5
Lankkupenkki 6x4 (stopeilla)
Vauhtipunnerrus 3x3
Leuanveto (vastaote) 4x10-15
Raakatyönnöt 6x3 Strength

Raakatyöntöjä räkistä
5/16/2017 Workout

18 min EMOM
min 1 - 18 wall balls
min 2 - 9 front squats (60/40)
"V8" Workout

"V8"
4 kierrosta
8 Power Clean 75/52,5kg
8 Front Squat 75/52,5kg
8 STOH 75/52,5kg
TC 8

...1:55 kierroksia :)
CFPORVOO WOD 13.5.2017 Workout

run 3x400m with 2min rests in between
Endurance - Twisted sisters Workout

"Twisted sisters"

For 30 minutes alternate one round of the two benchmarks:

"Nancy":
400 m run
15 OHS

"Nicole":
400 m run
Max rep pull ups

Rest 1 min between rounds
2017 Regional Event 2 Workout
21-15-9 reps for time of:
- Dumbbell snatches
- Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Shoulder presses and back extensions Workout
7 rounds for time of:
- 75-lb. shoulder presses, 21 reps
- 21 back extensions
smolov press Strength

day 13, 6 x 2 @ 80%

Need a training program?

Raakatampaus + vala Strength

10.5.2017 Ke Perusryhmä PP Workout

Raakatyönnöt 6x3 Strength

5/16/2017 Workout

"V8" Workout

CFPORVOO WOD 13.5.2017 Workout

Endurance - Twisted sisters Workout

2017 Regional Event 2 Workout

Shoulder presses and back extensions Workout

smolov press Strength