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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CFPORVOO WOD 16.6.2021 Workout
3 rounds for quality
10 push ups
8 strict pull ups
35 HBR
36 ABR
10m HS-walk -
For quality Workout
3 rounds for quality:
1 set max strict t2b / leg lift
8-10 DDB hammer curl + strict press -
Basic strenght II Workout
4 x e2,5m:
12 heavy DDB walking lunge
4 1½ chinup @ RIR 1-2
-> chinup: ylös - puolväli - ylös - alas = 1 rep -
Snatch complex Workout
10 x e75s:
1. 1 snatch pull + 1 hang snatch @ moderate
2. 2 seated high box jump -
Barbell complex Workout
E4M x 5
3 rounds:
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neckUnbroken sets. Increasing weight every sets. Start at 40% of 1rm c&j. Jokainen kierros tehdään unbroken, mutta paino kasvaa asteittain. Tavoitteena on säilyttää sama tekninen laatu myös raskaammissa kierroksissa – jos tekniikka hajoaa niin kevennä painoa.
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Warm up Workout
12 x 30s on / 15s off:
1. banded Jefferson curl into pass through
2. alt. curtsy lunge
3. Spanish squat
4. alt. BB 1-leg deadlift
5. KB bottom up press (L)
6. KB bottom up press (R) -
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AMRAP 21 with a partner Workout
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
– One person works at a time.Scaled Wod
AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans
– One person works at a time. -
Endurance Workout
5 rounds:
Go every 90s.
1. Run 200m
2. Farmers carry 90m @2x32/24kg
3. Db hang snatch, alt. X 20 @22,5/15kg
4. Wb x 25-30
5. Erg 22/20 cal.
6. Rest