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-
Competition Strength
C.
Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%Work as heavy as possible in the final 6 sets.
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CFPORVOO WOD 24.10.2017 Workout
3 rounds for quality
20m HS walk
10 T2Bs
16 side squats (alternating) -
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24.4.2017 Ma Jatkoryhmä (Squat/DL Max Effort) Workout
Jalkakyykky nousu "max1" rautaan
Maastaveto 3x3x85%
Reverse Hypers 5x8-15
Etuheilautus kahvakuulalla yhteensä 100-150 toistoa -
18.4.2017 Ti Jatkoryhmä (Bench Max Effort) Workout
Penkkipunnerrus nousu "max1"-rautaan
Kapea penkki @ short 5x3-5 (laske tanko vain "puoleen väliin")
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"
Voimapyörä 50-100 toistoa -
Front squat + lunges Strength
every 2min
10x3 front squat heavy volume but manageable
Support movement
5x12 lunges alternating leg -
15.11.2025 Workout warmup Workout
1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
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Practice your footlock (“1st bite”) on the rope
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Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
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@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls -
Lepo päivä! Workout
Perjantai ja lauantai kovaa.
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