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

5 rounds of Airdyne/row, swings & push-ups Workout

5 rounds for max reps:
30 sec Airdyne or row
30 sec rest
30 sec KB swings
30 sec rest
30 sec push-ups
30 sec rest
WOD 1.3.2014 Workout

2 rounds
40 wall balls 9kg/6kg
40 push ups
400m row
Performance Strength

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.
TGU ja valaa Workout

5min amrap:
TGU kuulalla max rep
5min amrap:
Vala-askelkyykky 40/30kg max rep
Bar MU, juoksu + DU Workout

Aikaa vastaan

Superkids:
5 skin the cat
15 naruhyppyä
100 m juoksu

4 skin the cat
15 naruhyppyä
100 m juoksu

3 skin the cat
15 naruhyppyä
100 m juoksu

2 skin the cat
15 naruhyppyä
100 m juoksu

1 skin the cat
15 naruhyppyä
100 m juoksu

Ninjat:

5 bar muscleup
30 DU
4 bar muscleup
300 m juoksu
3 bar muscleup
30 DU
2 bar muscleup
300 m juoksu
1 bar muscleup
Handstand Workout

Handstand progressions
* Tripod
* Headstand
* Forearm Headstand
5x60s Template
1 RM Clean Strength

1 Rep Max of Clean
Kettlebell Workout

Wod
‘Taters ‘n’ Burpees’
20-18-16-14-12-10-8-6-4-2 reps of:
KB Taters @24/16
2-4-6-8-10-12-14-16-18-20 reps of:
Burpees

Core
Double Tabata
Hollow Rock Hold
Front Plank
CFPORVOO WOD 28.2.2014 Workout

2 rounds
40 wall balls 9kg/6kg
40 push ups
400m row
Windshield wipers 4 x 10 Strength

Windshield wipers 4 x 10

Need a training program?

5 rounds of Airdyne/row, swings & push-ups Workout

WOD 1.3.2014 Workout

Performance Strength

TGU ja valaa Workout

Bar MU, juoksu + DU Workout

Handstand Workout

1 RM Clean Strength

Kettlebell Workout

CFPORVOO WOD 28.2.2014 Workout

Windshield wipers 4 x 10 Strength