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

Monday pyramid Workout

Back squat pyramid
10-8-6-4-2-4-6-8-10

5 rounds
1min row
1min burpee
1min DU
1min rest
4R X TIME . Squats - pistols - tricep dips - russian twists Workout
- 20 Air Squats
- 20 pistols (10 each leg)
- 20 tricep dips
- 20 russian twists
CFPORVOO WOD 28.9.2019 Workout

1 min plank hold
30s rest
7 min EMOM
5 C2B
5 ring dips
30s rest
1 min plank hold
COOL DOWN Workout

5min Row/Run

5+5+5 Wall Squat video
MIKKO SQUARE - TRIANGLE WITH ABS Workout

*50 min Emom following this pattern

Min 1: 12-15 cals Assault Bike
Min 2: 12-15 cals ski-erg
Min 3: 12-15 cals row
Min 4: 12-15 GHD situps
Min 5: Pause
Lördag 28/9 2019 Workout

A: 12min emom
1: 6 goblet-squats
2: 12 fs (1 sek pause)
Compare to week 37

B Partner WOD
8000/7000m row for time
P1: row
P2: 12 alternating DB snatch
Team is only allowed to switch rower after P2 is done with the 12 db snatches.
Bench press Strength

3 x 8
COOL DOWN Workout

2 rounds:

Row 200m
10m Walking Lunge
COOL DOWN Workout

Jog/Run 400m
Lunge Flow video
28.9.2019 Session One Workout

Run

5 x 800m

Rest 2:30 btw sets. Result is total time.

Need a training program?

Monday pyramid Workout

4R X TIME . Squats - pistols - tricep dips - russian twists Workout

CFPORVOO WOD 28.9.2019 Workout

COOL DOWN Workout

MIKKO SQUARE - TRIANGLE WITH ABS Workout

Lördag 28/9 2019 Workout

Bench press Strength

COOL DOWN Workout

COOL DOWN Workout

28.9.2019 Session One Workout