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

Event 1. Workout

AMRAP 4:
9 snatch @60/40kg
15 clean
21 stoh

*remaining time max reps OHS / Fitness = front squat

Result = Total reps
EMOM 10 min: Thrusters & T2B´s Workout

EMOM 10 min
30 sec of work and 30 sec of rest
1) 30 sec max reps of thrusters 60/40kg
2) 30 sec max reps toes to bars

*Osa aloittaa thrustereista, osa t2b.
*Merkkaa aina liitutaululle kierroksen tulokset. Tulos: kaikki repsit yhteensä.
Deadlift Strength

Deadlift
5@40%, 5@50%, 4@60%, 3@70%
3@80%, 3@85%, 3@89%, 3@93%
2min Recovery.
Hang Clean Strength

5min to find Hang clean 2RM
Recovery as needed.
21-15-9 Workout

Thruster 42/30
Burpee Box Jump Over
CFPORVOO Split jerk week 7 Strength

1) Split jerk 4x2x75%
2) Strict HSPU + dip + push ups 3x(5+5+5)
CFPORVOO GYMNASTY COMPLEX 9 Workout

3 x complex

20 air squats

10 stand ups

8 pistols/ side squats, alternating
21-15-9: Swingi / Burpee♥ Workout
Aikaa vastaan:

21-15-9
- Swingi (amer.) (N 24kg / M 32kg)
- Burpee♥
Power Snatch & Overhead Squat Strength

8 sets of
2x Power Snatch + 2x Overhead Squat
Rest as needed.
"Blitzen" Workout

5 Rounds:
20/15 Calorie Row/ Assault Bike
10 Thrusters 50/35kg

Need a training program?

Event 1. Workout

EMOM 10 min: Thrusters & T2B´s Workout

Deadlift Strength

Hang Clean Strength

21-15-9 Workout

CFPORVOO Split jerk week 7 Strength

CFPORVOO GYMNASTY COMPLEX 9 Workout

21-15-9: Swingi / Burpee♥ Workout

Power Snatch & Overhead Squat Strength

"Blitzen" Workout