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

Row and stuff Workout

For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up
CF PK E3mom Workout

On every 3min

Sprint 100m + 20cal assult bike
15x Wallball @20/15lbs +20cal assult bike
9x t2b + 20cal assult bike
3x bar muscle ups + 20 cal assult bike

Mark amount of 3min rounds completed..
Push jerk+split jerk-2+2x4 Strength

-saksessa vuorotellen vasen/oikea edessä
Warm up Workout
- 45s. Row/Bike - Walk out + Push ups
- 45s. Row/Bike - Squat + twists
- 45s. Row/Bike - Superman hold
- 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 Press
  6 OHS
- 2 rds:
  20 DU's
  3 Power snatch
- Mobility btw rds.
8 rounds Workout
2min. ON / 2min.: OFF:
50 DU's
6 Power Snatches (50/35kg)
Max cal Row/Bike/Run in remaining time.
- Ohjeistus:
- Laitteelle tulisi jäädä aikaa noin minuutin verran.
- Skaalaa toistoja tarvittaessa alas.
- Kuroman tangossa tulisi olla sellainen, että kykenisit suorittamaan 6 toistoa pääasissa putkeen.
Kotitreeni Ti 2.3.2021 Workout

WU
2rds
10x KB/DB swing
10x sit up
10x lunge
+
2rds
5+5 KB/DB hang clean and jerk
3rnds10pc+20wb Workout

10 power clean 50kg
20 wallball 20lbs
Burpees and Handstand pushups Workout
7 MIN AMRAP
- 7 Burpees
- 4 HSPU
10 MIN Bearcomlexes Strength
Every 30 seconds for 10 minutes (20 reps)
- 1 Bearcomplex
Trap bar deadlift 4x5 Strength

Trap bar deadlift 4x5