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

Aerobic work Workout

Aerobic work for 60 min
1 min run / 2 min walk
7.6 km
8.0 min/km
OHS 4 RM Strength

Overhead squat 4 rep max.
It's all for You Workout

4 Rounds for Time

10 Burpees
18 Shoulder to Overhead
12 Push Ups
20 KB Swings
20 Second Handstand Hold
10 rounds: 3 touch & power clean Workout

10 rounds of: 3 touch & power clean, rest 30s between sets. Go heaviest possible.
Front Squat, heavy 2 Strength

Front Squat, heavy 2
FFCF 9.13.16 Workout

Metcon (Time)
1-10 ASCENDING LADDER
-Thrusters
-Toes-to-Bar / Knees-to-Elbow
Hauiskääntötabata Workout

Hauiskääntöä tangolla 20sek, tauko 10sek, 8 kierrosta.
Clean technique Workout

3 position clean

clean

power clean
team of 3 bike, pc Workout

Teams of 3:
AMRAP 25:
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
50 Power Cleans (185/135#)
100 Cal Bike
Max Power Cleans (205/145#)
CFC CLASS 081016 Workout

A. 3 Rounds of
7 Deadlift @140/100
7 MU's

then

3 Rounds of
21 Wall Ball
21 T2KB

then

50m Heavy Farmer Walk
28 Burpees over the KB
50m Heavy Farmer Walk
3 MU's

Need a training program?

Aerobic work Workout

OHS 4 RM Strength

It's all for You Workout

10 rounds: 3 touch & power clean Workout

Front Squat, heavy 2 Strength

FFCF 9.13.16 Workout

Hauiskääntötabata Workout

Clean technique Workout

team of 3 bike, pc Workout

CFC CLASS 081016 Workout