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

Superkids 10-13 v WOD Workout

Joka alkava 3 min x 4

10 käsipainorive + 8 käsipainojen yli burpeeta + 6 polven nosto roikunnassa
CFKN Lapset Workout

Lämmittely leikkiä ja mobility

Tehdään kärrynpyöriä ja kuperkeikkaa

12min amrap
6x istumaan nousu
4x burpee boxin yli
8× kyykkyä

Loppuvenyttelyt
Superkids 10-13v voima Strength

Maastaveto

5 x 5
Bootcamp Workout

3 rounds
10 cal bike or row
0:30 plank
10 good mornings

Strength
Deadlifts
E2MOM x 6
6@ 50%
6@ 50%
5@ 60%
5 @ 60%
3 @ 70 %
3 @ 70%

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 Wallballs

Rest 3:00

E2MOM x4
3 deadlifts @ 70%
6 cal row
9 ball slams
15.3.2020 Workout

Hang squat snatch (mid tight) + squat snatch

3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%
Superkids 10-13 Workout

Saksityöntö telineestä

5 x 5
Power snatch Strength

5x3
@70-85%
Rest 2-3min.
Warmup Workout

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps
PK Masters 6.12.2019; "Sally" Workout

Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!
Superkids 10-13v WOD Workout

5 kierrosta:

5 leuanvetoa renkailla
7 käsipainothrusteria
1 min lepo

Need a training program?

Superkids 10-13 v WOD Workout

CFKN Lapset Workout

Superkids 10-13v voima Strength

Bootcamp Workout

15.3.2020 Workout

Superkids 10-13 Workout

Power snatch Strength

Warmup Workout

PK Masters 6.12.2019; "Sally" Workout

Superkids 10-13v WOD Workout