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

Push-ups and single unders Workout
Every minute on the minute
- Odd: 10 push up
- Even: 30 single unders
Push-ups and lunges Workout
Every minute on the minute
- Odd: 10 push up
- Even: 10 walking lunges
Saturday Cool down Workout

Cool down
2 min light row
2 min light bike
10-15 pass throughs with stick
20 torso rotation stick behind neck
1+1 min hip flexor strech
Conditioning Workout

Partner WOD

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.
Recovery WOD Workout

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat
Legs Workout

A: Leg press 4x5
B: SL leg extensions 3set
C: Standing SL leg curls 3set
D: Adductor exercise machine 1xMax
E: Seated calf raises 3set
Muscle & Power, CORE Workout

4 rounds of:
10 Ab-wheels
15 MB over shoulders
10 Ring rows
15 MB slams
Rest
Teens 14-16v voima Workout

handstand / handtsand walk progressions
21.3.2020 Workout

Lepoja
CFKN minit Workout

Alkulämmittely leikki ja mobility

Harjoitellaan päällä seisontaa

20/10s treeni 4 kierrosta
Burpee
Kyykky
Lankku
Patsas
Tasapaino

Loppuvenyttelyt

Need a training program?

Push-ups and single unders Workout

Push-ups and lunges Workout

Saturday Cool down Workout

Conditioning Workout

Recovery WOD Workout

Legs Workout

Muscle & Power, CORE Workout

Teens 14-16v voima Workout

21.3.2020 Workout

CFKN minit Workout