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

CFPORVOO HS/HSPU week 5 Workout

1) Strict HSPU 4x2
2) Hand Stand 4x24s
Hang power snatches and burpees Workout

E2MOM for 12min
6 Hang power snatches (TnG)
8 Burpees over the bar
Snatch balance Strength

Snatch balance
6x3r
2 reps in the tank.
Rest as needed.
Perjantai 11.10. Strength

Front squat
6x2 60-65%
Split Clean Strength

WEIGHTLIFTING

Split Clean

Every 45-60sec x 12

Add loading by feel. Alternate front leg if wanted on each rep.

RPE 3 to 4, go by feel.
Maanantai 11.11. Workout

Wod
7 min amrap
Unbroken sets:
3 Power clean 50-60% (from C&J 1RM)
3 Hang squat clean
3 Thruster
Rest as needed
Reverse Lunge Strength

A2 Reverse Lunge KB's/DB's 3x6+6
Rest 1min
Skill 13-11-2019 Workout

Gymnastics Skill day.

Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!
3 Rounds for Time Workout

3 Rounds for Time
9 Thrusters 43/30kg
12 Wall Balls 9/6kg
15 Toes to Bars
TC: 8min
Squat clean week 3 Strength
Squat clean week 3

EMOM 10

3 squat cleans 70-80%1RM
- Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

Need a training program?

CFPORVOO HS/HSPU week 5 Workout

Hang power snatches and burpees Workout

Snatch balance Strength

Perjantai 11.10. Strength

Split Clean Strength

Maanantai 11.11. Workout

Reverse Lunge Strength

Skill 13-11-2019 Workout

3 Rounds for Time Workout

Squat clean week 3 Strength