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

4 x max reps of C2B Workout

4 x Max reps unbroken c2b pullups
Rest as needed
26.3.2014 Strength

Front sqaut 4x3
Bench press Strength

bench press 4 x 5
7x snatch+3 SGPP(Snatch grip push press) heaviest possible Strength

7x snatch+3 SGPP(Snatch grip push press)
heaviest possible
emom – hang PC TnG x 5 155/95# – 6-8mins Strength

emom – hang PC TnG x 5 155/95# – 6-8mins
Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins Strength

Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins second 3, 2, 1 more than the first
CF East Turku WOD 30.8.2013 Workout

One min. on, one min. off for 7 minutes. In 1 min. complete 30 KB swings (above eye level). Then rest 1 min. 32/24kg

penalty for moving to lighter weight or not completing 30 reps -> 500 row.
CFPORVOO WOD 14.2.2015 Workout

3 rounds for quality
8 ring dips
10m handstand walk
12 pistol squat alternating
10 windshield wipers
17.4.2014 Strength

strict pull ups 3 x 10
Team WOD: Row+deadlift+wallball Workout

Team WOD:
a) Row 8x250m (2x250m each)
b) 40 Deadlift (20x100kg for men/20x70kg for women)
c) 200 Wallball (20/14lbs).
Only one athlete can perform at time. Team has one rower, one barbell and two med. balls.

Need a training program?

4 x max reps of C2B Workout

26.3.2014 Strength

Bench press Strength

7x snatch+3 SGPP(Snatch grip push press) heaviest possible Strength

emom – hang PC TnG x 5 155/95# – 6-8mins Strength

Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins Strength

CF East Turku WOD 30.8.2013 Workout

CFPORVOO WOD 14.2.2015 Workout

17.4.2014 Strength

Team WOD: Row+deadlift+wallball Workout