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-
Conditioning 03-11-2021 Workout
Every 6:00 x 4 sets
1+½ x Stairs, 400m Row, 800m Bike Erg
30 total DB Renegade Rows
20 total KB Rotational Cleans
10 Jumps
- Goal: You should have at least 90s of rest after each completed round. Your choice of moderate weight today. -
CFPORVOO CLEAN AND JERK COMPLEX Strength
1) Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM
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Strength 29-10-2021 Workout
Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week
- these are speed sets to a parallel box with a wider than normal stance -
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Sunnuntai 17.10. Workout
Wod
6 rounds
1min Row
1min rest
1min Burpee
1min rest
1min Double unders
1min rest -
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Strength Strength
Close Grip bench Press
Build to Heavy Triple in 6-7 sets!
Go heavier than last week!
Rest 45s.
1-Arm Ring/Bar Row 4x 8-10 each (between sets of bench press)
Rest 45s. -
CFPORVOO WOD 11.10.2021 Workout
3 rounds for quality
HS walk 10m/ 40 shoulder taps
7 strict pull ups
7 strict T2B -
Strength Strength
Back squat 1RM
- build up sets : 8-5-3-3-2-2-1-1-1...
- 2-3 mins btw heavy sets
- if you feel good, go for a small Pr
- optional : 5x5@moderate weight