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

3 mile run/1 mile walk Workout

run to CFC, walk last mile back (windy/sore)
06062014 Strength

Total 95min
A. Warm up & skill work
1000m row, 3 rounds: 20 abs, 20 backs, mobility
Barbell techniques
B.Olympic
6x2 clean
6x2 split jerk from the rack
C. Strength
Front squat, Wendler week 3
D. Sprint running
Sprint & running technique
5x60m
WOD 060614 Workout

3 ROUNDS FOR TIME
60 DOUBLE UNDERS
30 WALL BALL
15 DEADLIFTS
Power clean & power jerk Strength

Rollosa viimenen
Snatch 5x3 max.70% Strength

30%50%60%70%
Easy 24032014 Workout

10 min EMOM
Maastaveto x 5
Muscle & Power, Joker Workout

”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
CFKN Lapset Workout

Lämmittely leikki ja mobility

Temppuilua matolla:
kärrynpyöriä, kuperkeikkoja

10min amrap
20m juoksu
4 punnerrusta
4 kyykkyhyppyä

loppuvenyttelyt
Box jumps/situps/pistols Workout

Pullups
7-6-6-5-4

Strength
10 EMOTM
squat clean and jerk
30
32.5
32.5
35
35
40
40
45
45
47.25

4 RFT
30 box jumps
20 situps
10 pistols alternating legs
13:28
Vauhtipunnerrus, abmat vatsat, Etukyykky Workout

Kolmen liikkeen AMRAP

Superkidsit:
12-9-7
Vauhtipunnerrus (1-5 kg käsipainoit)
Abmat-vatsat
Kyykky (1-5 kg käsipainoit käsissäjat

Ninjat:
15-12-9
Vauhtipunnerrus (10-15 kg)
Abmat-vatsat
Rinnalleveto (10-15 kg)

Need a training program?

3 mile run/1 mile walk Workout

06062014 Strength

WOD 060614 Workout

Power clean & power jerk Strength

Snatch 5x3 max.70% Strength

Easy 24032014 Workout

Muscle & Power, Joker Workout

CFKN Lapset Workout

Box jumps/situps/pistols Workout

Vauhtipunnerrus, abmat vatsat, Etukyykky Workout