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-
CFKN minit Workout
Alkulämmittely leikkiä ja mobility
Keppijumppa
5 kierrosta 20s/ 10s
Roikkumista
kyykkyhyppy
Vene
Burpee
KspitoLoppuvenyttelyt
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Kotitreeni WOD Workout
WOD
16min. EMOM
1. 8+8 KB/DB hang snatch
2. 8-16x KB/DB sumo deadlift high pull
3. 8-16x V-up (sit up)
4. rest -
14.6.2019 CF Workout
Korkea te veto, polvelta + Tempaus, polvelta (pukit)
2+2@70%, 3 x 2+2@75%, 2 x 1+1@80%
Te veto, 3 sek pito hartiat korvissa 2x90%, 2x95%, 3x2@100%
Etukyykky EMOM 8
60%, 65%, 70%, 75%, 80%, 85%, 90%, 70% max reps
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10 min Lämmittely + Alkavalla 4 min töitä Workout
Parin kanssa
10min Hiihto/soutu 2000-2500m tai pyörä 4000-4500m
4xAlkavalla 4 min
6+6 1-jalan maastaveto
8+8 1-jalan pohjenousu
10+10 1-jalan lantionnosto2 min lepo
4x Alkavalla 4 min
6+6 lisäpainolla puolilinkkari
8 polvet rintaan istuessa
10+10 sivulankussa lantionnosto (lisäpaino) -
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11.02.2026 Workout
Push Jerk
E2MOM X4-5:
- 5 Push Jerk (Touch n Go) *@2-3 RIR
Split Jerk
E2MOM X6-8
- 1 Split Jerk (1s Pause in Catch) *RIR 0-1
Gymnastics
A) E90SEC X 6-8:
- 1 Set of rMU
B) rMU Strength
3-4 Rounds:
- 8-10 Kipping Ring Dip *rest 45s
- 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
- 20-30s Ring Support Hold *rest 2min
Strength
A) 3 Superset:
- 10 DB Bench Press
- 8-10 Wide Grip Pull Up
*Rest 3min between rounds
B) 3-4 Rounds For Quality:
- 10-15 No Feet Muscle Snatch (Empty BB)
- 15-20 Banded Face Pull
- 1 Long Set: Empty BB Strict Press
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