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

18.11.2021 Deload Workout

WOD

Mobility
Boxjump+Snatch Intervall Workout

90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch
Overhead Squat 2-2-2-2-2 Strength

Overhead Squat 2-2-2-2-2
Apuliikkeet Workout

3 Kierrosta:
6-8 Boksihyppy
8/8 Bulgarian kyykky
15/15m Kahvakuula kanto
CFPORVOO Butterflys and bulgarian deadlifts Strength

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg
For time Workout
10 rounds of DT w/ DB's:
12 Deadlift
9 Hang Power clean
6 Push jerk
- Rx: W/ 2x 22.5/15kg DB's
Time cap: 30min.
Buy in bar muscle-up Workout

10 rounds:

1 bar muscle-up
10 alt. devils press 20kg
11.12.2022 For time Workout

15-12-9 Row Calories
15-12-9 Thrusters
15-12-9 Burpee Over Rower
15-12-9 Wallball
Basic WOD Workout

Gymnastics skills
*Voimisteluliikkeiden läpikäyntiä, jokainen omalla tasollaan
*Lähdetään liikkeelle perusteista!

WOD
3 rounds for max reps (total 15min)
1min box jumps/box step ups
1min sit ups (with medball)
1min walking lunges
1min alternating single arm push press (kb)
1min rest

*Tasainen tahti jokaisella kierroksella, ei ”all out”.
10.10.2021 PK Workout

Basic Condition 80 minutes

Row 2k

30 double unders
7 + 7 DB Shoulder Press
5 Tall Clean, light

Ski 2k

8 + 6 CTB
14 Box Step Overs 2 x 22,5 / 2 x 15kg
8 + 8 Db Squat Snatch 22,5/15kg

Bike 4k

10 Strict Ring Dip
20 + 10 GHDSU

Need a training program?

18.11.2021 Deload Workout

Boxjump+Snatch Intervall Workout

Overhead Squat 2-2-2-2-2 Strength

Apuliikkeet Workout

CFPORVOO Butterflys and bulgarian deadlifts Strength

For time Workout

Buy in bar muscle-up Workout

11.12.2022 For time Workout

Basic WOD Workout

10.10.2021 PK Workout