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-
12.6.2021 Workout
Warm up 10 min
Row 200/150m
12 Kb Swing
5+5 Sideways box Step Ups
5 Kip
5 + 5 Hang DB Snatch -
Conditioning 13-06-2021 Workout
4 rounds for time;
3 Wall Walks
2 Rope Climbs
1K Bike / 500m row or ski / 2 x Stairs -
CFPORVOO WOD 29.5.2021 Workout
4 rounds
8 thrusters 45kg/30kg
12 cal row
12 side squats
20+20 side crunches -
10.6.2021 CF Workout
Snatch
2 x 2 x 70%, 3 x 1 x 75%
Snatch Pull
3 x 3 x 80%
Snatch Grip Push Press
3 x 3 x 80%
Good Morning
3 x 3 x 30%. (% of back Squat)
3 Sets:
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Front squats Strength
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Accessories Workout
3 Rounds For Quality:
20 weighted Russian Twists (1=1)
20 Walking Lunges (bodyweight)
5 Side Plank Leg Lifts + 5 Side Plank Rotations L
5 Side Plank Leg Lifts + 5 Side Plank Rotations R
Rest 1:00 -
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Ke 9.6.2021 sputnik: maastaveto Strength
Maastaveto 1x95%
Stoppi-veto 3x2 (70-75-80%)
-veto 5-10cm, 1-2s stoppi, mahdollisimman räjähtävä loppuvetoHyvää Huomenta istuen 2x20
Reverse Hyper 2x20
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9.6.2021 masters sm Workout
LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!
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CLEAN PULL lantiolle + MUSCLE SQUAT CLEAN
3+3@nousu 50%, 4[3+3]@50% rive-% pal 2min
FRONT SQUAT + SPLIT JERK
2[3+3]@nousu 50%, 2[2+2]@60%, 2[2+2]@70% ty-% pal 2min--
SPLIT JERK niskasta, teline
2x3@50%, 3x3@60% ty-% pal 2min--
PUSH PRESS teline
3x4@50% ty-% pal 2 min
BOX SYVÄKYYKKYHYPPY 3x5 pal 2min
BOX BACK SQUAT (90°)
4@50%, 4@60%, 4@70%, 4x4@80% tk-% pal 2min -