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

Clean & Jerk 1-wave Strength

työntöä 1-aalto
CF Football Total Workout

1 RM Back Squat
1 RM Clean
1RM Benchpress
1RM Dead lift
Primer Strength

in 10 min
Built up to heavy
1 squat clean

Goal & Intensity
-In the pre wod we build to today’s heaviest clean with focus on speed and precision.
-This short session prepares you to get the par moving for the thrusters.
-RPE 8-9
-score is 3 heaviest lifts
C2 BikeErg 10km Workout
Aikaa vastaan:
- 10000m BikeErg (Concept2)
Burbee suck fest Workout

100 x burbees for time
Split Jerk Strength

5 x 3 @ 85-95%
Conditioning Workout

EMOM 12
1. 12 Alt. Front rack lunge 50/35kg
2. 12 Bar over burpee
3. 12 KBS 32/24kg
4. 12 Wall ball
Day 08.3 Workout
3 rounds for time:
- 500m Row
- 15 Push Presses @ 50-60% of 5RM Thruster
Bench press Strength
Bench press 4 x 4
- E3MOM
- leave two reps in the tank
Push up max Workout

Work up to a max set of push ups in 3 sets.

Need a training program?

Clean & Jerk 1-wave Strength

CF Football Total Workout

Primer Strength

C2 BikeErg 10km Workout

Burbee suck fest Workout

Split Jerk Strength

Conditioning Workout

Day 08.3 Workout

Bench press Strength

Push up max Workout