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-
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G.I. Jane Workout
AFAP (As Fast As Possible)
100 Burpee Pull Ups*The bar should be ideally 30cm above reach
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Metcon Workout
3 rounds for time :
15 Burpee Pull Ups
12 Box jump (75/60cm)
9 Deadlifts (125/90kg)
Scoring: Time
Time target 9-11 min , time cap 14 min.
Keep smooth pace on burpee pull ups, scale to burpee touch target above
No rebounding on box jumps, you can use same box with partner alt time
if necessary.
Deadlift weight shouldnt be over 70% of 1rm and should be done in 1-2 sets. -
CFPORVOO cleans and dips Strength
Clean 1RM 1-1-1-1-1, or technique 6x3
Weighted dips 1RM 1-1-1-1-1 or push ups 3x6/9/12/15 -
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For Time Workout
50 cal Row
50 x DB Push Press 22.5/15
50 x WB
50 x T2B
50 x WB
50 x DB Box Step over 22.5/15
50 cal Row -
Back squat Strength
Back squat
3x3r @ 85%
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 80% -
Perjantai 4.9. Workout
Wod
1 min Power clean 45/30kg
1 min rest
2 min Power clean 65/45kg
1 min rest
3 min Power clean 85/60kg -
CFPORVOO cleans and dips week 1 Strength
1) hang clean 3x6x60%
2) tall clean 3x5x40%
3) weighted dips 3x10x20% -
Maanantai 24.8. Workout
10 Min emom
2-8 Pull up/C2bWod
3 min amrap
3 Deficit Hspu
9 Kb Swing 32/24kg2 min rest
3 min amrap
6 Hspu
9 Kb Sdlhp 32/24kg