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

23.11.17 Strength

Power Snatch
4x4 @ 65% (45kg)
REST DAY Workout

get outside
Extra Credit 12-11-2017 Workout

Accumulate:
100 Banded Leg Curls each leg
100 Banded Hip Flexor Pulls (total)
CFKN lapset Workout

Alkulämmittely leikki ja mobility

Lankku tabata

12min AMRAP
50m soutu tai hiihto
6 kyykkyä
6 rengassoutua

Loppuvenyttelyt
"The he Grunt” (Cycle Benchmark) Workout

AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – 135/95
Kilos – 61/43
Accessory wod Workout

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press
Superkids 10-13v WOD Workout

7-6-5-4-3-2-1

*Valakyykky
*Tangon yli burpee
Open Gym Workout

8:30-9:30
Gymnastic strength Workout
4 sets

3 band asissted Bar Muscle-up https://vimeo.com/216413837

3 Strict Pull-ups https://vimeo.com/175741058
- weighted pull-up if possible @ 30% of 1RM
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 Toes to Bar 7 reps

Need a training program?

23.11.17 Strength

REST DAY Workout

Extra Credit 12-11-2017 Workout

CFKN lapset Workout

"The he Grunt” (Cycle Benchmark) Workout

Accessory wod Workout

Superkids 10-13v WOD Workout

Open Gym Workout

Gymnastic strength Workout

Warmup Workout