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

row squats ttb Workout

4 min amrap
200 metres row
20 squats
8 ttb
rest 2 mins
8 mins amrap
400 metres row
40 squats
16 ttb
rest 2 mins
amrap 12
600 metres row
60 walking lunges
24 ttb
CFKN nuoret KESÄ Workout

Alkulämmittely ja mobility

Harjoitellaan boxihyppyä

1min On 1min off 3 kierrosta
Boxin yli burpee
Kone

Loppuvenyttelyt
ring pull up Strength

10x ring pull up one by one. Last 4 with false grip.
KB Swing Test Workout

2min of perfect form KB Swings. Record reps and weight.
Accessory wod Workout

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees
dirty work Workout

30 Minute Run
Run 15 Minutes out and back.
Try to log distance and pace.
Squat Snatch 3 x 3 Strength

3 - 3 - 3 Squat snatch
CFKN nuoret KESÄ Workout

Alkulämmittely ja mobility

Voimistelua

Otm 15
1)1 - 2 seinäkävelyä
2) 3-6 t2b
3) 6-8 Kk-mave

Loppuvenyttelyt
endurance on 400 metres ! Workout

A) 5 Rounds
10 ring row
15 sit ups
20 kb swing

B)
5x 400 metres Run < 1min 20 sec
rest 1 min after each 400 metres run
5x400 metres row sprint

rest 2 mins after each sprint
Strength metcon Workout

• 3 Interval of:
BB Front Squats
75% of 6 @ 8 RPE 1:00 @ max reps
1:00 rest each interval

Need a training program?

row squats ttb Workout

CFKN nuoret KESÄ Workout

ring pull up Strength

KB Swing Test Workout

Accessory wod Workout

dirty work Workout

Squat Snatch 3 x 3 Strength

CFKN nuoret KESÄ Workout

endurance on 400 metres ! Workout

Strength metcon Workout