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

CF Lohja: Nightmare Workout

30 min soutu + 5 km juoksu.
Tulos kommenttikenttään.
CF Lohja: Harjunlenkki Workout

3 ryhmää: 1. Perusvauhti: reipaskävely, lepovauhti: hidaskävely
2. Perusvauhti:hölkkä,lepovauhti:reipaskävely
3.Perusvauhti: juoksu, lepovauhti: hölkkä

intervalliharjoitus jossa lepoaika jakautuu 1/1 min .
Matka 7 km.
C2B pull-ups with extra weight Strength

4x1 weighted strict C2B pull-ups.
C2B pull-ups Strength

5x5 sets of strict C2B pull-ups.
Jumps and sprints Workout

Box jumps
3x5 with short contact
3x5 over the box
2x5 with one leg each
3x4 sprints start on your back
linda Strength

deadlift 1.5x bw, bench bw and clean 0.75xbw. 10reps 9reps 8reps etc for time
kelkanvetoa, työntöä, ad:tä ja soutua Workout

perus keskiviikon pk hommat:
kelkantyöntö 20min
kelkanveto 20min
airdyne 10min (50wat)
soutu 10 min
CFMEDA 23.10.13 Workout

2' AMRAP: Burpees

2' Rest

8' AMRAP: 8 Box Jumps 60cm - 12 Pull-ups

2' Rest

8' AMRAP: 30 DU - 15 Sit-ups

2' Rest

2' AMRAP: Burpees
WEDNESDAY 131023 Workout
Complete as many rounds as possible in 15 minutes of:
- Row 250 meters
- 25 Push-ups
sledge pull Workout

apuliikkeeksi sledge pull @50kg etu ja takaperin 20min

Need a training program?

CF Lohja: Nightmare Workout

CF Lohja: Harjunlenkki Workout

C2B pull-ups with extra weight Strength

C2B pull-ups Strength

Jumps and sprints Workout

linda Strength

kelkanvetoa, työntöä, ad:tä ja soutua Workout

CFMEDA 23.10.13 Workout

WEDNESDAY 131023 Workout

sledge pull Workout