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

Strength Strength

Build to a moderate 5-Rep Push Press in 12:00
RPE 6
Option: Technique practice
Back Rack Reverse Lunges 5x10 Strength

-tanko harteilla, taaksepäin astuen vuorojaloin, yht. 10 askelta
-"AHAP"
-tauko 60-90s.
WOD Workout

Emom 5

10-20 Seinäpalloa
RMU-progressio 6 Workout

4x submax falsegripillä veto renkaat niin ylös kohti kylkiluita kun menee tai raskas rengassoutu
4x 1-3 negatiivinen RMU tai dippi
CFH strikes back! Workout

5 x 3 min work / 1 min rest

9 pull ups / ring row
12 box jumps / step ups
15 wall ball
18 / 13 cal row / bike
Back squats Strength

Back squat 2x5x65%, 3x5x70%
Shoulder press and HSPU Strength

1) Shoulder press 3x5x85%
2) Strict HSPU / Deficit HSPU 3x1
3 kierrosta 2 liikettä Workout

3 kierrosta

20 olkapään taputus amerikan karhussa
12 vipunosto takaolkapäille
CFPORVOO WOD 22.2.2023 Workout

Row interval max meters cumulated,
5 sets 30s ON/ 20 s OFF, 1min rest
5 sets 20s ON/ 10s OFF, 1 min rest
5 sets 10s ON/ 5s OFF
WOD Workout

AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs @60/50cm
6 Alt. DB Devils Press @22,5/15kg
8 DB Alt. Box Step-Ups

OPTIONAL FINISHER
12 SETS :20 ON/ :10 OFF
Sit-Ups
Hollow Body Hold
Alternate movement each set

Need a training program?

Strength Strength

Back Rack Reverse Lunges 5x10 Strength

WOD Workout

RMU-progressio 6 Workout

CFH strikes back! Workout

Back squats Strength

Shoulder press and HSPU Strength

3 kierrosta 2 liikettä Workout

CFPORVOO WOD 22.2.2023 Workout

WOD Workout