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

Perjantai Wod Workout

Find your one rep max Snatch in 8min

EMOM 10 (80% 1RM)
3x HH Power Snatch

Amrap 10min
10x Bar over burpee
20x Thruster (25/35kg)
30x Bent-over row (25/35kg)
metcon Workout

For Time:
9 Calorie Ski
9 Thrusters 115/85lbs
15/12 Calorie Ski
15 Thrusters
21/15 Calorie Ski
21 Thrusters
27/21 Calorie Ski
27 Thrusters
8.4.2019 Workout

leppee
Endurance Workout

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval
Metcon strength Workout

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.
MetCon 2 Workout

2 rounds for time:

10 Power Snatches (30kg)
100 Double-Unders
211117 Workout
CFKN nuoret Workout

Alkulämmittely ja mobility

Vatsat: 8x20/10 vuorikiipeilijä

1min On/1 min off 3 kierrosta
Kone
6 punnerrusta ja loppuaika burpee

Loppuvenyttelyt
CFKN Lapset Workout

Lämmittely leikkiä ja mobility

Selän ojennus tabata

Otm 16
1) 5+5 vuorikiipeilijä
2) 2× skin the cat
3) 4 x boxi hyppy
4) 4 x valakyykky kepillä

Loppuvenyttelyt
Warmup Workout

3 Sets
10 Dumbbell Side Plank Rotations/side
4 Complexes (Cross Body Dumbbell Muscle Snatch + Single Arm Dumbbel Push Jerk) per arm
5 Depth Over Box Jumps (drop from 6" plates)

Need a training program?

Perjantai Wod Workout

metcon Workout

8.4.2019 Workout

Endurance Workout

Metcon strength Workout

MetCon 2 Workout

211117 Workout

CFKN nuoret Workout

CFKN Lapset Workout

Warmup Workout