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

300 DY Workout

Max calories in 10 min on assault bike
Endurance Workout

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval
Kahvakuula Peruskurssi Workout

Ihana peruskurssi
Lapset 7-9 syksy Workout

Lämppä leikkiä ja mobility

Tabata 10x 20/10s
Selän ojennus
Kuppipito

Taito: seinäkävelyä

Metcon: 12min amrap
Juoksu 20m
5 punnerrusta
3 leukaa tai rengassoutua

Loppuvenyttelyt
CFPORVOO WOD 19.5.2017 Workout

"Birthday cake"
Cake:
3 rounds
3 back squats 130kg/80kg
5 strict C2Bs
10 kb swings 32kg/20kg
12 T2Bs

rest 2 min

FIlling:
3 rounds
3 deadlifts 170kg/120kg
20m handstand walk
10 boxjumps 75cm/60cm
12 burpees

rest 2min

Icing:
run 3km
Superkids 10-13 v WOD Workout

7 rounds

7 toes to bar
7 etunojapunnerrusta - skaalaus boxille
Boxinyliburpee, hartioilta päänpäälle, käsipainotempaus Workout

10 min AMRAP

6 boxin yli burpee
8 hartioilta päänpäälle
10 käsipainotempaus
TOO SHORT, BUT TOO STRONG Workout

AMRAP 9'
10 push ups
15 american swings @24/16
20 box jumps @24/20
Wod 2.0 deadlift ladder Workout

Deadlift ladder
Deadlift x 3 (70 kg/ 55 kg)
Deadlift x 3 (90 kg/ 65 kg)
Deadlift x 3 (110 kg/ 75 kg)
Deadlift x 3 ( 130 kg/ 85 kg)
Deadlift x 3 (150 kg / 95 kg)

You have 90 sec to lift all reps and put your next weight on the barbell.
Thruster, abmat/GHD, pistejuoksu Workout

5 -7 x
7 thrusteria
9 GHD/Abmat vatsaa
15 DU

Need a training program?

300 DY Workout

Endurance Workout

Kahvakuula Peruskurssi Workout

Lapset 7-9 syksy Workout

CFPORVOO WOD 19.5.2017 Workout

Superkids 10-13 v WOD Workout

Boxinyliburpee, hartioilta päänpäälle, käsipainotempaus Workout

TOO SHORT, BUT TOO STRONG Workout

Wod 2.0 deadlift ladder Workout

Thruster, abmat/GHD, pistejuoksu Workout