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-
CFPORVOO WOD 18.5.2023 Workout
45 min PK
PK 45 min
100 rope jumps
30s plank hold
30+30s side plank hold
20s active hang
2+2 TGU, light kb
10 goblet squats
1600m machine
10 ring rows
10+10 standing hip rotations -
Open Test 23.2A Workout
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round. -
Extra Credit 16-10-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch -
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Muscle & Power, CORE Workout
3 rounds of:
10 MB over shoulders
10+10 DB side bends
10 alternating DB snatches
10+10 Side plank crunches
Rest -
Bench press juggernaut 10 nr2 Strength
A: Bench press 10x3@67,5%, amrap sista setet
B: Snatch DL +Snatch pull x5
C: Front squat 4x3
D: Incline lat pull downs 3set
E: Sled sprint 6x2x10m -
Front squat+jerk 1 Workout
Nousevat painot up to 83% jerk 1rm. Aloita haluamastasi painosta.
6x (2 Front squat+ jerk)
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18.4.2024 Weightlifting MODERATE-HEAVY WEEK 7/9 Workout
WARM UP + TECHNIQUE 10-15min
1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle
SNATCH
2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%
CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%
SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min -
Hang power & hang squat Workout
Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.
2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg -
Extra Credit 09-05-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-