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 24.11.2017 Workout

10 min AMRAP
row 25 cal
10 push ups
10 pull ups
10 deadlifts 90kg/60kg
6-4-2min AMRAPs Workout

6min AMRAP
15 Shoulder to Overhead 60/40kg
20 Lateral Jump over bar

rest 2min

4min AMRAP
15 Deadlits 60/40kg
20 Lateral Jump Over bar

rest 2min

2min AMRAP
Bar Facing Burpees
2. Conditioning Workout

3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
186 toistoa ja 800 m juoksua Workout

200m juoksu
30 seinäpallo
30 boksihyppy

200m juoksu
21 amerikkalainen kahvakuulaswingi
12 leuanveto (rinta tankoon)

200m juoksu
21 amerikkalainen kahvakuulaswingi
12 leuanveto (rinta tankoon)

200m juoksu
30 seinäpallo
30 boksihyppy
1. Clean and Jerk Strength

70%/2
75%/2
80%/2
85%/1
(90%/1)3
Double RAP Workout

6min AMRAP
7 Hang power snatch
14 Squat

3min Break

6min AMRAP
14 Push press
28 Double unders
Extra credit Workout
3 rounds of
- 10 Elbows out tricep extensions
- 15 Banded Face-pull aparts
- 16 1-Arm KB Squat (8 each)
Rest as needed between sets
DL E1,5MOM 9 Strength

E1,5MOM9 (9 rounds every 90sec)

4 Deadlift
* no dropping bar
* 70% RM
21.10.2017 Workout

Hip mobility

EMOM 10

a) 5+5 waiters squat
b) 5+4 cossack squat
Extra credit Workout
3 rounds of
- 30 Banded Leg Curls (each)
- 25 Banded Pull-aparts
- 20 Banded Rotations (10 each)
Rest as needed between sets

Need a training program?

CFPORVOO WOD 24.11.2017 Workout

6-4-2min AMRAPs Workout

2. Conditioning Workout

186 toistoa ja 800 m juoksua Workout

1. Clean and Jerk Strength

Double RAP Workout

Extra credit Workout

DL E1,5MOM 9 Strength

21.10.2017 Workout

Extra credit Workout