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

Ring push-up Workout

4 x 12

AHAFA
Green 031021 Workout

A) AMRAP 12
10-15-20-25-..... of
Box Jump Overs
KB Swings 24/16kg
Toes-to-bar

Rest 3min

B) EMOM 12
1) 15/10 Cal. On a machine
2) 12-16 DB Snatches
3) 30-50 Double Unders

Rest 3min

C) AMRAP 12
7 Ring Dips
14 Pullups
21 Wall Balls
Vedä ja työnnä Workout

5 x E3MOM

5 (deficit) kipping hspu
6-8 kipping pull up /c2b /bmu
Tiistai 19.4. Strength

Back Squat 5x3 @ 75->82,5%
CFPORVOO Front Squat week 5 Strength

Front squats
10x60%
10x65%
8x70%
8x75%
10.4.2022 Front Squat Strength

Front Squat

2-4-6-4-2

Send Off 3:30
CFPORVOO Deadlift week 5 Strength

Deadlift 4x8x60%
1x 8+ x60%
Metcon Workout
”tailpipe” with partner

3 rounds for time

250m row + kb front rack hold 24/16kg
- person A is rowing and person B is holding two kb´s in front rack meanwhile
25 min alkavalla 5 min Workout

25min alkavalla 5 minuutilla

6-12 varpaat tankoon
4-8 yleisliike boksin yli hyppy
10 kp tempaus
pyörä/soutu jäljellä oleva aika

Valitse toistomäärät siten, että pääset laitteelle 2-3 min jälkeen ja käytä laitetta aktiiviseen palautumiseen.
Deadlift 5x10x55% Strength

Deadlift 4x10x55%
1x10+ (max reps) @55%

Need a training program?

Ring push-up Workout

Green 031021 Workout

Vedä ja työnnä Workout

Tiistai 19.4. Strength

CFPORVOO Front Squat week 5 Strength

10.4.2022 Front Squat Strength

CFPORVOO Deadlift week 5 Strength

Metcon Workout

25 min alkavalla 5 min Workout

Deadlift 5x10x55% Strength