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

CFPORVOO WOD 23.11.2020 Workout

3 rounds
10 back squats 80kg/55kg
10 C2B
6 front squats 80kg/55kg
10 ring dips
CFPORVOO Gymnasty complex 3 Workout

3 rounds (complex)
6 stand ups
6 pistols alternating
6 strict T2B
1 power pull over
Snatch complex Strength
Find a heavy set in 20min.:
1 Squat snatch
1 Low Hang Squat snatch
1 Hang Squat snatch
- Ohjeistus:
- Hae päivän raskas kuorma ko. sarjaan.
- Kaikki 3 toistoa tehdään putkeen ilman taukoja.
- Low Hang snatch suoritetaan hieman polven alapuolelta.
- Hang snatch suoritetaan hieman polven yläpuolelta.
Weighted dips 4x3x70% Strength

Weighted dips 4x3x70%
Front Squat Strength

Front Squat
4x8r
1 rep in the tank.
Rest as needed.
Lauantai 31.10. Workout

12 x 1:30 min work
Burpee
Row
DB/KB Front rack box step over
AMRAP 12 Workout

6 Pistol Squat

9 Hang Power Clean 42,5/ 60kg

6 HSPU

18 Deadlift 42,5/60kg
OPTIONAL Workout

3-4rounds

30-60s D-ball hold
10 fr reverse lunge
Ma 26.10.2020 kyykky Strength

Tankohypyt 6x2x20%

Kyykky 6x3x80%

SitUps 5x5-8

Kohautukset tangolla, ristiote 2x20
-1 sarja / ote
Ma 12.10.2020 kyykky Strength

Stoppi-kyykky 6x3x60%
-2s stoppi

Etukyykky 5x5x50%

Painijan kylkikierrot 4x10 / puoli

Kulmasoutu ristiotteella 4x15
-2 sarjaa / ote, vuorotellen

Need a training program?

CFPORVOO WOD 23.11.2020 Workout

CFPORVOO Gymnasty complex 3 Workout

Snatch complex Strength

Weighted dips 4x3x70% Strength

Front Squat Strength

Lauantai 31.10. Workout

AMRAP 12 Workout

OPTIONAL Workout

Ma 26.10.2020 kyykky Strength

Ma 12.10.2020 kyykky Strength