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

Regular Class Workout

5:15
SNATCH Workout

150 weighted walking lunges

then

1-1-1-1-1-1-1 reps of Snatch + 1 OHS
VOIMA/TEKNIIKKA Strength

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)
CFKN Lapset Workout

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

12min amrap
2 pallo boxin yli
5 punnerrusta
30m juoksua

Loppuvenyttelyt
AMRAP 15 (Advanced Class) Workout

Amrap 15 min:
12 Box Jump 75/60cm
9 Pwr Snatch 60/40kg
6 Bar MU
Lunge Workout

21-15-9-6-3 HSPU
42-30-18-12-6 Back Rack Lunges
11.3.2020 Workout

EMOM 10

Even : 4 pull ups + 3 C2B
Odd : 5 strict hspu
Superkids 7-9 v WOD Workout

3 kierrosta:

5 skin the cat
7 kepin yli - kepin ali (törppöjen väliin keppi)
9 täydellinen maastaveto pallolla

5 min lepo

3 kierrosta

5 nurin päin skin the cat
7 kepin yli burpee
9 täydellinen goblet kyykky pallolla
Fuel West - the negative side of things Workout

negative (top down) clean
negative (top down) snatch

Circuit of 5s:

SA Swing x5/
Clean x5/
snatch (or partial snatch) x5/
KB Row x5/
Torsion Control x 5/
Brant St run
HBB WOD1 tire drag Workout

8 min AMRAP

10 DB snatch (22,5kg)
20 m tire drag
5 tire facing burbees
20 m tire drag

Need a training program?

Regular Class Workout

SNATCH Workout

VOIMA/TEKNIIKKA Strength

CFKN Lapset Workout

AMRAP 15 (Advanced Class) Workout

Lunge Workout

11.3.2020 Workout

Superkids 7-9 v WOD Workout

Fuel West - the negative side of things Workout

HBB WOD1 tire drag Workout