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
  • Rowing sprints (main site SATURDAY 141227) Workout

    10 rounds on the C2 rower of:

    • Pull a sub-1:25/500-m pace for as long as possible
    • Rest 3 minutes

    Scale pace as needed so that first interval can be maintained for approximately 1 minute.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    OTM 12
    1 köysi
    2 seinäkävelyä

    Metcon 21-15-9
    Kyykkyhyppy
    Punnerrus

    Loppuvenyttelyt

  • Maanantai Wod Strength

    OHS
    Build up 2 rep max. adding 5kg every round.
    -> Then 3 x 5 (80%).

    EMOM10
    1 + 1 HH Power Snatch + HH Snatch

    For Time
    Run 1mile

  • 2-21-17 Workout

    Warm Up

    Strength

    A)
    P: Pull Up
    M: Deadlift
    B: Hammer Curl

    B)

    Metcon

    Super Tabata:
    Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
    First 8 intervals are bench dips/bench dip hold,
    Second 8 are v-situps/hollow body hold,
    Third 8 intervals are pullups / body to bar hold,
    Fourth 8 intervals are squat jumps / squat hold and finally,
    Last 8 intervals are burpees / plank hold.
    There is no rest between exercises.

  • SPCOM29072019 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    2 RND:
    30" Side Plank (left)
    30" Scapular Circles from Push-Up Position

    30" Side Plank (right)
    30" Supinated-Grip Hang from Pull-Up Bar

    Rest 30"
    12 Alternating Bowler’s Squats

    12 Alternating Cossack Squats
    12 Band Pull-Throughs

    B

    Ogni 60",
    Snatch x 1 rep
    aumentare il carico ogni minuto, finmom a quando fallisci tre alzate di
    seguito

    C

    Ogni 3', per 15' (5 set): 
    Back Squat x 3 ripetizioni 
    (attenzione alla velocità e assetto)

    Sets 1-2 = @ 70%
    Sets 3-4 = @ 75%
    Set 5 = @ 80%

    D

    karen
    150 w.ball
    rest 10'
    AMRAP 3'
    Burpee Box Jump Over (facing box) max rep
    Rest 2'
    AMRAP 3'
    Alt. KB Snatch max rep

    E

    Conditioning – For Reps
    AMRAP 8' x 2
    15 Power Cleans 70-60/50-40kg
    Row 500/400m
    Max TTB nel tempo rimanente
    No Rest
    Score: Max rep TTB

  • 29.3.2019 Session Two Workout

    5 RDS, 0:40 on, 0:20 Off
    Hang on pull up bar
    Arch Hold
    Plank Hold

  • SPCOM04122019 Workout

    A. Warm Up

    Quello previsto di endurance

    B. forza
    Deadlift
    1×6@60%
    1×5@70%
    1×4@80%
    1×1@90%
    TNG

    C. For Time
    3 RND
    18/15 Calorie Ski
    12 Clean and Jerk 60-50/45-35KG
    6 BMU/8 C2B
    Rest 5'
    3 RND
    18/15 Calorie Ski
    12 Clean and Jerk
    6 BMU/8 C2B

    D. Skill
    4 RND
    9 Unbroken Strict HSPU
    7 Unbroken Strict HSPU
    5 Unbroken Strict HSPU
    REST 2' OGNI SET

    E. WOD

    WOD ENDURANCE C e D

  • Floor Press Workout

    Max Effort Floor Press
    (5-5-4-3-3)-2-2-2-2-2
    2min Recovery

  • 31.5.2018 Workout

    Käppänä leppäilöö